How to Practice Downward Facing Dog (Adho Mukha Svanasana) – Benefits & Modifications

Calm Breath Yoga
Mar 17, 2021
2 min read

Updated: Aug 12

Sanskrit Name: Adho Mukha Svanasana

Yoga student practicing Downward-Facing Dog pose

Related Chakra: Manipura or Solar Plexus Chakra

Chakra Chant: RAM

Downward-Facing Dog (Adho Mukha Svanasana) is one of the most iconic yoga poses, found in nearly every style of practice. Its calming inverted “V” shape delivers a full-body stretch that strengthens, energizes, and grounds the body. Whether you’re warming up, cooling down, or pressing pause mid-sequence, this pose is a foundational staple that invites clarity and balance.

Benefits of Downward Facing Dog Pose

Strength & Stretch Combo: Elongates hamstrings, calves, and spine while building strength in shoulders, arms, and core
Posture & Flexibility: Encourages spinal alignment and hamstring flexibility
Calming & Energizing: Inversion encourages blood flow to the brain, enhancing focus and relieving tension
Chakra Connection: Energizes the Solar Plexus Chakra (Manipura) and balances the Root and Heart Chakras, promoting inner power, stability, and openness

Step-by-Step Guide to Tree Pose (Vrikshasana)

Begin in Tabletop Pose — wrists under shoulders, knees under hips.
Tuck toes under, press through palms, and lift hips toward the sky to form an inverted “V.”
Spread fingers wide, press heels toward the floor (even if they don’t touch).
Keep shoulders away from ears and head between arms.
Engage the core and lengthen spine.
Hold for 5–10 breaths, or 3–5 for beginners
To release, exhale and gently bend knees, returning to Child’s Pose.

Modifications

Bent-Knee Down Dog for tight hamstrings or shoulders
Blocks or wall variants to lessen wrist and upper body load
Forearms-down Dolphin Pose for wrist relief or deeper shoulder work

Precautions

Avoid or modify Down Dog if you have:

High blood pressure, glaucoma, or retinal issues
Shoulder, wrist, or neck injuries (or consult your teacher)
Severe hamstring or lower back tension
Late-stage pregnancy (use caution or skip as needed)

Down Dog Pose & the Chakras

This pose activates:

Solar Plexus Chakra (Manipura): Builds confidence and inner strength
Root Chakra (Muladhara): Grounds and centers
Heart Chakra (Anahata): Opens the chest and encourages compassion

Try It in Your Practice

Use Down Dog as a transition in flows like Sun Salutations, a midday reset for posture and clarity, or as a grounding counterpose between seated and standing sequences.