What is Downward-Facing Dog Position and its Benefit?


Well, there are so many Poses in Yoga and their so many Benefits. But in this article, we'll discuss about the Downward-Facing Dog Position with Step-by-Step instruction and then we'll know about the amazing Benefits of the Downward-facing Dog Yoga Pose that will help you a lot. You can easily do this Yoga Pose by watching the Video given below the Article.

What is the Downward-facing Dog Pose?

Downward-facing Dog Yoga Position is known as Adho Mukha Svanasana in the Sanskrit Language. The meaning of Adho Mukha Svanasana is Adho- Forward; Mukha- Face; Svan- Dog; Asana- Pose. It is one of the most common and easy Yoga Pose for Beginners.

Refer : How to Do Bow Pose (Dhanurasana)?

How to do Downward-facing Dog Pose?

Image by AndiP from Pixabay

Step-by-Step instruction

  1. First, lay down on the floor in a straight manner.
  2. Now, slowly move your hands upside and keep your palm fully touched down to the floor and Balance.
  3. Then, bring your legs forward and gradually stand on your knees.
  4. Now, slowly and gradually move your hips upward and form a shape of "Triangle" as shown in the Picture.
  5. Then, spread your fingers and stretch your back thigh as much as you can.
  6. Now, with the Inhalation and Exhalation process, do this Yoga Pose for at least 4-5 minutes.

Steps in Video

Downward-facing Dog Yoga Pose is one of the important Yoga Poses and Good for beginners. You can try and do Downward-facing Dog Pose by following all the Steps of the Video given below.

Benefits of Downward-facing Dog Pose

Well, Downward-facing Dog is one of the important Yoga Poses and hence, it has so many benefits. So, the Benefits of Downward-facing Dog Yoga Pose listed below :

    • Relaxation: After doing Downward Dog Pose, you will feel your mind calm and relaxed or say free from stress.
    • Strengthens the Body: This Yoga Pose can strengthen your legs, hands, palms, and back.
    • Stretches the Body: Downward Dog Yoga Pose stretches your legs, hands, and hips which helps to make your muscles stronger and increase height.
    • Relief from Back Pain: This Yoga Pose stretches and strengthens your back thigh and thus, gives relief you from your Back Pain
    • Relief from Gastric Problems: This Yoga Pose is very useful for you if you are suffering from Gastric problems or any Gastric disease.


    1. Don't try these Pose in the state of Pregnancy as it can be dangerous.
    2. If you have a fracture or any bone-related problem in hands, legs, back, etc. it would be better for you to not do this Yoga Pose until you don't get relief from the problem.
    3. In any other physical disease, please first contact your Doctor for asking about to do Downward-facing Dog Yoga Pose before doing it.