Adho Mukha Śvānāsana
The iconic inverted V, hands and feet rooted, hips high; one pose that stretches, strengthens and rests the heart all at once.
How to practice
Exhale into the shape; breathe deeply and evenly while holding, the pose is a resting inversion, not a strain.
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From hands and knees, tuck the toes and lift the hips up and back on an exhale.
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Press the palms evenly into the floor, fingers spread, outer arms rolling in.
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Let the head hang heavy between the arms; lengthen from wrists to hips.
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Reach the heels toward (not necessarily to) the floor; knees can stay softly bent.
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Hold 5–10 breaths, then bend the knees and lower back to hands and knees or fold forward.
Benefits
- Stretches the hamstrings, calves, shoulders and spine
- Strengthens the arms, wrists and core
- Acts as a mild inversion, calming the head and resting the heart
- Energises the body while quietening the mind
Contraindications & cautions
- Wrist injuries, practise on forearms or with hands on a chair seat
- Late pregnancy, keep the torso higher and the stance wider
- Unmedicated high blood pressure, glaucoma or recent eye surgery; keep the head level with or above the heart
Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.
Watch a free guide
A free video walkthrough from a public teacher, loaded only when you scroll to it, via YouTube's privacy-enhanced player.
In the tradition
The dog stretches after its nap, the name is a household image from the haṭha revival of the 20th century, though inverted shapes appear in older texts under other names. Half dog (hands on a wall or chair) gives the same calming, head-below-heart effect with far less load on the wrists.
Sources & further reading
- Light on Yoga , B. K. S. Iyengar (Adho Mukha Śvānāsana)
- Downward Dog (video guide) (opens in a new tab) , Yoga With Adriene, Foundations of Yoga
Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.