Adho Mukha Svanasana (Head Down Dog)
Inverted V-position with hands and feet on the floor, buttocks raised, head between arms and heels pushing toward the floor, forming an angle of about 90° at the hip.
Media
Instructions
Stand on all fours with hands shoulder-width apart and knees hip-width apart.
Fingers wide open, weight distributed over entire hand.
Inhale deeply.
Exhale and lift knees off the ground.
Push the buttocks up and back, creating an inverted “V” shape
Arms active and extended, elbows slightly rotated outward, shoulders away from ears.
Long column, avoid curving the lumbar area.
Head relaxed in arms, gaze toward knees or ankles.
Position feet parallel.
Legs straight and heels on the ground.
Hold the position.
Breathe deeply.
Exit the position: Exhale and slowly bring the knees to the floor and return to four-legged position.
Exercise Details
Repetitions
3/4 reps
Hold Time
60 seconds
Breathing
Deep and regular breathing. Inhale stretching the spine, exhale deepening the position.
Important Warnings
People with Carpal Tunnel Syndrome/Wrist Pain:
The position can overload the wrists. It is recommended to use supports under the palms (such as wedge or rolled towel), and reduce the load by slightly bending the knees. Or replace the position by performing it on the forearms (Dolphin Pose).
People who have glaucoma, elevated eye pressure or Hypertension:
The head lower than the heart increases intraocular pressure and blood pressure. The position is Contraindicated, especially without supervision.
People with neck problems:
Keeping the head suspended can strain the neck. It is recommended to rest the head on a block.
People with back, hip or knee stiffness or injuries:
The position requires some flexibility and strength. Bending the knees or lifting the heels off the ground is recommended.
Pregnant women:
The position is poorly tolerated and not always recommended. It is recommended to practice under experienced guidance.
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