Downward-Facing Dog

Adho Mukha Svanasana

Press through the hands and feet to lift the hips into an inverted V, allowing bent knees.

Adho means downward; mukha means face; shvana means dog.

Movement guidance

Preparation
From all fours, place the hands slightly ahead of the shoulders and tuck the toes.
Entry and alignment
Press down and lift the pelvis back and up. Bend the knees to lengthen the back first and let the heels settle naturally.
Hold and breathe
Lengthen the back rather than forcing the heels down. Keep breathing comfortably without holding your breath.
Exit and next movement
Lower the knees to all fours or rest back in Child's Pose.