Downward Dog Yoga: Adho Mukha Svanasana Step by Step

Yoga poses 4 illustrations Updated 2 Nov 2026

Downward dog yoga, or adho mukha svanasana, is the inverted V shape you see in almost every yoga class: hands and feet on the floor, hips lifted high, arms and back in one long line, heels reaching toward the mat. Adho mukha means face down and svana means dog, after the way dogs stretch. In surya namaskar it appears as parvatasana, the mountain position.

This page covers how to set it up, the bent knee version most beginners need, puppy pose as a gentler alternative, the benefits, and the common mistakes that strain the wrists and back.

Sanskrit: Adho mukha svanasana
English: Downward facing dog, dog pose
In surya namaskar: Parvatasana, step 8
Level: Beginner
Hold: 5 to 10 breaths
Gentler option: Puppy pose

How to do downward dog yoga

Start on hands and knees, hands slightly ahead of the shoulders, knees under the hips.
Spread the fingers and press the whole hand into the mat.
Curl the toes under, raise the knees and drive the sitting bones toward the ceiling.
Keep the knees bent at first so the spine lengthens.
Let the head hang between the arms, ears near the upper arms.
Ease the knees straighter bit by bit, stopping before the back rounds.
Hold 5 to 10 breaths, then lower the knees and rest in child pose.

Downward dog in pictures

Downward dog with knees bent so the spine stays long and the hips lift high — Level
Beginner
Hold
5 to 10 breaths
Works on
Spine, shoulders
Bend the knees generously at first. A long spine matters far more than straight legs or heels on the floor.
**Teacher's cue:** Hips travel up and back first; legs straighten later, and only while the spine stays long.

Full downward dog with straight legs and heels reaching toward the mat — Level
Beginner plus
Hold
5 to 10 breaths
Works on
Calves, hamstrings
With more flexibility, the legs straighten and the heels reach toward the floor. They do not need to touch.
**Teacher's cue:** Press the floor away with the whole hand, especially the index finger knuckles.

Puppy pose with hips over the knees, arms stretched forward and chest melting down — Level
Beginner
Hold
5 to 8 breaths
Works on
Shoulders, upper back
Puppy pose keeps the knees down and lets the chest melt toward the floor, a gentler shoulder opener.
**Teacher's cue:** Keep the hips stacked over the knees as the chest sinks.

Close-up of hands in downward dog with fingers spread and pressing evenly into the mat — Level
All levels
Hold
Setup
Works on
Wrists, hands
Fan the fingers and root each knuckle down; that is what spares the wrists.
**Teacher's cue:** Point the middle fingers straight forward.

Dog pose yoga names and versions

Adho mukha svanasana downward dog yoga, dog pose yoga and downward dog yoga pose are the same shape; the adho mukha svanasana yoga pose label appears on many charts. Puppy pose yoga, sometimes called puppy yoga, is the kneeling version. Three legged dog lifts one leg behind for extra stretch.

Downward facing dog yoga, parvatasana yoga in surya namaskar, and adho mukha asana in some books all point to this pose.

Benefits of downward dog

Stretches the calves, hamstrings and back.
Strengthens the arms and shoulders.
Lengthens the spine and decompresses the back after sitting.
A mild inversion that many people find refreshing.
A resting point in sun salutations and vinyasa flows.

Common mistakes

Mistake	Fix
Rounded back with straight legs	Bend the knees and lift the hips
Weight dumped into the wrists	Press through the fingers and shift weight back toward the legs
Shoulders hunched to the ears	Roll the upper arms out and widen the shoulder blades
Feet too close to the hands	Step the feet back for a longer shape

Who should adapt it

With wrist pain, use fists, forearms (dolphin pose) or the wall version, hands on a wall at hip height. With high blood pressure, glaucoma or in late pregnancy, keep holds short or use the wall version so the head stays higher. Come down slowly if you feel dizzy. Pair it with cat cow and child pose to warm up and recover.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.