Adho Mukha Svanasana – Downward Dog Pose

This pose is one of my favourites as it is so good for the body and mind – yet it is often thought of as just a link from one pose to another. Once your body gets used to this pose, it becomes a very relaxing pose where you can feel all the wonderful benefits it has to offer!

Here is a list of its many benefits:

Stretches the ankles and Achilles
Strengthens the abdominal muscles
Lengthens the spine
Strengthens the muscles of the chest
Increases lung capacity
Good for treating lower back issues
Stretches shoulders, hamstrings, calves, hands and arches
Strengthens arms and legs
Energises the body
improves digestion
Relieving headaches, insomnia, back pain and fatigue
helps prevent osteoporosis
Therapeutic for high blood pressure, asthma, flat feet, sciatica and sinusitis
Calms the brain
Helps relieve stress and mild depression


  • Fingers and spread, palms are grounded
  • Palms grounding, arms are engaged
  • Shoulders are away from the ears
  • Torso hangs loose
  • Spine lengthens long, soft through shoulders
  • Draw ribs in
  • Hips lift to the sky, ground deeper through the heels
  • Eyes are looking through the knees although some people like to look towards their belly button




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