Downward-Facing Dog
Adho Mukha SvanasanaThe reference yoga shape — decompresses the spine while loading shoulders and lengthening the whole back line.
- 01From all fours, tuck the toes and lift the hips up and back.
- 02Press the floor away through the base of the index fingers, straightening the arms.
- 03Bend the knees generously at first — a long spine matters more than straight legs.
- 04Rotate the upper arms outward and let the head hang between the arms.
- 05Pedal the heels, then hold 30–60 seconds breathing steadily.
- 01Length before straightness — bend the knees to lift the sit bones.
- 02Push the floor away rather than sinking into the shoulders.
- 03Ears between the biceps, neck long.
- 01Straightening the legs at the cost of a rounded spine.
- 02Collapsing into the shoulders and shrugging.
- 03Holding the breath in the position.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.