Safalfa Advisors
Adho Mukha Svanasana
Downward Facing Dog
- Sanskrit
- Adho Mukha Svanasana
- English
- Downward Facing Dog
- Sequence
- Surya Namaskara A, Surya Namaskara B · step 6 of 124
- Held for
- passing through in Surya Namaskara A and Surya Namaskara B; 5 breaths in Surya Namaskara B
- Drishti
- Nabi Chakra, navel
Getting into Adho Mukha Svanasana
From Upward Dog, roll back over your toes and lift your hips up and back, straightening your arms and legs to form an inverted V shape. Press your hands firmly into the floor, spread your fingers wide, and reach your heels toward (not necessarily all the way to) the floor. Let your head hang relaxed between your upper arms.
What a teacher would tell you
- Spread the fingers wide.
- Press down through the palms.
- Drawing the lower belly in.
- Firm the forearms in.
These are the corrections My Ashtanga speaks aloud while you hold the posture.
The whole series, counted aloud in Sanskrit or English: My Ashtanga on the App Store · the full sequence · printable chart