Downward Facing Dog Pose

Sanskrit name: Adho Mukha Svanasana

Yoga pose category: Forward Bend, Beginner, Strength

NOTE: As with all exercise, always seek the advice of a doctor if you have health issues or concerns before starting a new workout or exercise.

Step 1: 

Begin in Child's Pose.

Step 2: 

Reach forward with both hands.

Step 3:

Exhale, tuck your toes under and press evening into your hands and feet to lift your hips up toward the ceiling.

Step 4: 

Spread your fingers wide and press your hips up and back, reaching your chest towards your thighs and maintain a long spine.

Step 5: 

Ensure your hands and feet are hip width apart, extend your heels towards the floor and reach your arms away from your body.

Step 6:

Relax your neck and let your head hang freely or look towards your thighs.

Step 7: 

Remain in this pose for as long as comfortable.

Step 8: 

To come out, lower the knees down and press back into Child's pose.

Be Careful: If you are in late-term pregnancy or have back, hip, shoulder or wrist inflammation, you may want to avoid this pose.

Have you mastered this pose and want to try something new in the bedroom? See our Downward Facing Doggy Position notes here.