Workout Wednesday: Downward-Facing Dog

Hatha Yoga Class Downward Facing Dog Pose - Adho Mukha Svanasana

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I can’t tell you anything technical about Downward Facing Dog that you can’t read elsewhere on the Internet, however I can testify to how amazing this pose feels. It’s one of my favorites to stretch the hamstrings and open the  hips, and it’s also a fairly easy pose to measure how you’ve been improving. The easier it is to move into Down Dog, and how close your heels come to touching the floor are both signs of improvement.



Start in Child’s Pose. Exhale and push your hips to the ceiling, creating an upside down V shape. Keep your arms, back and legs straight. Fingers are spread. Heels come as close to the floor as possible. Shoulders should be relaxed. I like to focus on deep breathing and my hips. Pretend as if someone is standing behind you pulling your hips back and up to the ceiling. To get out of Down Dog, you can relax back into Child’s Pose, slowly walk/jump your feet up to your hands, or dive into a “Hindu Pushup” (more on those next time).


Great whole body stretch (arms, hamstrings, back) and strengthens the arms. Good for focusing the mind.

Try it:

First thing in the morning, and right before bed.


*Disclaimer: I am not a doctor, nutritionist, yogi, certified trainer, psychiatrist, astronaut, etc. Please do your own research and/or consult your doctor before taking my advice.

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