How to do Adho Mukha Svanasana
- Come onto hands and knees, with the hands just in front of the shoulders and the knees under the hips.
- Spread the fingers and press the whole palm into the mat.
- Tuck the toes under and, on an exhale, lift the knees and send the hips up and back.
- Keep the knees bent at first to lengthen the spine, then straighten the legs as much as is comfortable.
- Let the head hang between the upper arms and breathe for 5 to 8 breaths.
Coming out of the pose
- Bend the knees and lower them to the mat, then rest in Balasana.
Alignment cues
- Press through the base of the index finger and thumb.
- Lengthen from the hands to the hips before working the heels down.
- Upper arms turn slightly outward; neck stays relaxed.
- Heels move toward the floor; they do not need to touch it.
Beginner version and props
- Keep the knees generously bent so the back stays long.
- Place the hands on blocks or a chair seat to take weight off the wrists and shoulders.
Benefits
- Stretches the hamstrings, calves and spine.
- Strengthens the arms, shoulders and upper back.
- Helps build the strength needed for other arm-supported poses.
Who should take care
- Take care with wrist or shoulder injuries; use blocks or a chair.
- Avoid holding it long with uncontrolled high blood pressure, glaucoma or in late pregnancy, as the head is below the heart.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Rounding the back to force straight legs.
- Sinking the chest so the shoulders bear all the weight.
- Weight rolling onto the outer wrists.
In a sequence
Before it: Marjaryasana–Bitilasana (Cat–Cow)
After it: Balasana (Child's Pose)
Read more: Surya Namaskar: The 12 Steps of Sun Salutation
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.