BeginnerSanskrit: Adho Mukha Svanasana
Downward-Facing Dog
A foundational inversion that strengthens and stretches the entire body.
Benefits
Stretches hamstrings
Strengthens arms and shoulders
Calms the brain
Relieves back pain
Contraindications
Avoid or modify this pose if you have any of the following conditions:
- Carpal tunnel syndrome
- Late pregnancy
- High blood pressure
How to Practice
Enter the pose mindfully, paying attention to your breath. Hold for 5-10 breaths, or as long as comfortable. Never force the pose and back off if you feel sharp pain.
Use props as needed to modify the pose for your body. Remember that yoga is a practice of self-awareness, not self-judgment.
