SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Weight Loss
    • Bikini Body
    • Membership
    • Free Challenge
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Downward Facing Dog Pose | Adho Mukha Svanasana

Downward facing dog pose (Adho Mukha Svanasana) instructions, illustration and mindfulness practice. Learn about preparatory, complementary and follow-up poses, and discover all health benefits. https://spotebi.com/exercise-guide/downward-facing-dog-pose/

Downward Facing Dog Pose Instructions

1. Start in plank pose with your shoulders on top of your wrists and your heels on top of the balls of your feet.
2. Without moving your hands or your feet, lift your hips up and back.
3. Stay in downward facing dog pose for 1 to 3 minutes.

Mindfulness Practice

Breathe deeply and smoothly and be aware of your body. Spread your fingers as you press down, and maintain your wrists and elbows straight. Open your shoulders and remove all tension from your neck. Straighten the knees, press your thighs back, lift the hips higher and push your heels down.

From the Shop

Monthly Membership
Monthly Membership

Adho Mukha Svanasana Benefits

The downward facing dog is a great pose to relieve stress and calm the brain. This pose elongates the spine, stretches your arms, shoulders and legs, and eliminates stiffness and back pain. It also strengthens the upper body, boosts circulation, and invigorates the whole body.

Contraindications

Pregnancy, gastrointestinal problems, carpal tunnel syndrome, high blood pressure, and headache.

Preparatory, Complementary and Follow-Up Poses

Start with plank, standing forward bend or cat cow pose and then progress to downward facing dog. Follow-up with standing forward bend or any other standing pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Cat pose
Cow pose
Legs up the wall pose
Corpse pose

Popular Workouts

Lower Body Workouts

Skinny Legs Summer Workout

Get slim, shapely legs and thighs with this 29-minute skinny legs workout. An at home summer routine to tone your lower body and help you get lean, …

Yoga Flows

Lymphatic Boost Yoga Flow

This lymphatic boost yoga flow is a revitalizing sequence designed to support your body’s natural detoxification. Gentle stretches, twists, and…

Core Workouts

Bikini Body Tight Tummy Workout

Get a flat, toned stomach and snap into shape with this bikini body tight tummy workout. 10 core-strengthening moves to help you sculpt sexy curves …

Summer Detox Challenge
8-Week Program
Are you ready to refresh your body, reset your habits, and feel your best this season? Join us for the 8-Week Summer Detox Challenge, a summer program that combines targeted workouts with gentle detox practices to help you cleanse from the inside out!
JOIN US!

Unlock VIP Status!

​

Claim your FREE 1-Week SlimDown eBook now! Subscribe today for immediate access to the best tips and powerhouse workouts for lightning-fast weight loss. Join us and let’s dive into this transformative journey to unveil a healthier, fitter YOU!

​

    ​

    Built with ConvertKit

    Health & Fitness Programs

    • Beginner Edition / @spotebi

      Beginner Edition
    • Fat Loss Edition / @spotebi

      Fat Loss Edition
    Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

    Leave a Reply Cancel reply

    You must be logged in to post a comment.

    • Email
    • Instagram
    • Pinterest
    • YouTube

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Helpful Links

    • shop
    • cart
    • account
    • plans
  • home
  • Featured Recipes

    Adobo Shrimp Bowls With Cilantro Lime Dressing Recipe / @spotebi

    Looking for a delicious and healthy meal that's easy to prepare? Look … [Read More...]

    Strawberry, Avocado & Feta Summer Salad Recipe / @spotebi

    Summer is all about sweet-and-savory fruit salads. And this … [Read More...]

    Loaded Mediterranean Hummus Recipe / @spotebi

    This Loaded Mediterranean Hummus with all the yummy stuff is exactly … [Read More...]

    Summer Detox Challenge

    8-Week Program

    Are you ready to refresh your body, reset your habits, and feel your best this season? Join us for the 8-Week Summer Detox Challenge, a summer program that combines targeted workouts with gentle detox practices to help you cleanse from the inside out!

    JOIN US!

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • PLANS
    • Email
    • Instagram
    • Pinterest
    • YouTube

    Copyright © 2025 Spotebi - All rights reserved