Gallery-grade matte paper · Printed in the UK · Ships unframed
Downward Dog
Adho Mukha Svanasana
“Downward-Facing Dog” · Pronounced AH-doh MOO-kah shvah-NAH-sah-nah
Downward Dog (Adho Mukha Svanasana) is a beginner inversion pose. Rest and work at once — the pose you keep coming back to.
Adho Mukha Svanasana breaks down as adho (downward), mukha (face), svana (dog) and asana (pose) — the “downward-facing dog”, after the way a dog stretches.
What it gives you
- Lengthens the spine and hamstrings
- Strengthens the arms and shoulders
- Calms the mind
Sizes & pricing
Every print ships unframed, ready for a frame you love. Free UK shipping over £60.
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How to do Downward Dog
A beginner inversion pose, step by step.
- 1Start on hands and knees, wrists under shoulders, knees under hips.
- 2Spread your fingers wide and press evenly through the whole hand.
- 3Tuck your toes and lift your hips up and back into an inverted V.
- 4Keep the knees bent at first and lengthen the spine before straightening the legs.
- 5Press the floor away, draw the chest toward the thighs, and reach the heels toward the mat.
Alignment tips
- →Prioritise a long spine over straight legs — bend the knees if your back rounds.
- →Press firmly through the index-finger knuckles to protect the wrists.
- →Rotate the upper arms outward so the shoulders broaden away from the ears.
Common questions about Downward Dog
What does Adho Mukha Svanasana mean?
Adho Mukha Svanasana breaks down as adho (downward), mukha (face), svana (dog) and asana (pose) — the “downward-facing dog”, after the way a dog stretches.
Why are my heels off the floor in Downward Dog?
That's normal — most people's heels don't reach the mat, and they don't need to. Tight calves and hamstrings lift them; bend the knees and focus on a long spine instead of forcing the heels down.
Is Downward Dog a rest or a workout?
Both. It's used as a resting pose between movements, but it's actively working the shoulders, arms, core, hamstrings and calves the whole time.
How long should I hold Downward Dog?
From a few breaths between poses to a minute or more as a standalone hold. If the wrists or shoulders tire, come down and rest in Child's Pose.
What sizes does the Downward Dog print come in?
Three sizes: 8×12" (£19.99), 16×24" (£25.99) and 24×36" (£39.99). Every print ships unframed. Free UK shipping over £60.
