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Yoga Pose of the Week: Adho Mukha Svanasana or Downward Facing Dog

Updated: Jul 30, 2020

Adho Muka Savasana or Downward facing dog Pose

Yoga Pose of the week

Welcome to Yoga Pose of the Week.

This week we are focusing on Downward Facing Dog and its benefits.

Pose type: Forward bend

Name: Adho Mukha śvānāsana or downward-facing dog pose

In this pose, your body takes the shape of a dog stretching itself out

This posture helps runners, because it reduces stiffness in the heels, and makes the legs strong and agile. Holding this pose for one minute restores energy when you are tired. It is great for your nervous system, and regular practice will rejuvenate your whole body..


  • Calms the brain and gently stimulates the nerves

  • Slows down the heartbeat

  • Reduces stiffness in the shoulder blades and arthritis

  • Strengthens the ankles and tones the legs

  • Relieves pain in the heals and softens calcaneal spurs

  • Checks heavy menstrual flow

  • Helps prevent hot flashes during menopause


  • If you have high blood pressure or frequent headaches, support your head with a bolster.

  • If you are prone to dislocation of the shoulders make sure that your arms do not rotate outward.

  • Do not practice this asana in an advanced stage of pregnancy.

To Access this Pose:

1. Start in a standing position with your legs together.

Inhale here.

2. Exhale and bend from your waist. Bend both knees and place your palms on the floor next to your feet.

Note: You may rest your hands on some yoga blocks for assistance.

3. Bend your knees and take a big step back one leg at a time. Keep your palms about 3-4 ft apart. Make sure that the distance between your feet is the same as that between your hands.

4. Position your right leg in line with your right arm, and your left leg in line with your left arm. Stretch your fingers and toes. Raise your heels, tighten the muscles at the top of your thighs, and pull your kneecaps in.

Note: If you feel in discomfort in your knees keep a slight bend

5. Pull your inner arms up from the elbows to the shoulders. Move your torso toward your legs. Feel the stretch from your palms to your heels.

In order to get here, you need a steady and consistent practice. If you slide over to the next image. You will see that my downward facing dog needed a lot of work. Back when I started my practice in 2014 I had tight hamstrings amongst other things. Over time I saw improvements and now this is where I am today.

If you need some extra encouragement to start your journey, become a member today to get access to free resources, videos, and more.

You do not need to start your journey on your own.


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Hey, Kenya here your new yoga bestie! Allow me to introduce myself. I am a Certified Yoga Coach who loves helping busy moms to create more balance in their lives while reducing stress by practicing yoga on and off the mat. In addition to raising two kids, I am also a Course Creator, Author and Podcast host of "From My Mat to Yours" (available anywhere you listen to your podcast) Want to work with me? Click here to check out how.

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