Try a New Yoga Pose

Downward-Facing Dog

Comes from the Sanskrit word Adho Mukha Svanasana  (AH-doh MOO-kah shvah-NAHS-anna): adhas meaning “down”, mukha meaning “face”, svana meaning “dog,” and asana meaning “posture” or “seat.”

Level: Beginner


  • Gets blood flowing
  • May help with allergies and sinus relief
  • Builds strong upper body
  • Aids in digestion
  • Helps relieve headaches
  • Stretches spine, hamstrings, calves, and arches of feet

Duration: 5-10 breaths or longer

caution-symbol Caution don’t perform if you have:

  • Low blood pressure
  • Shoulder injury
  • Torn hamstring

Proper Technique:

1.Begin on your hands and knees, with your hands aligned under your shoulders and your knees under your hips.

yoga-pose2. Tuck your toes under and “walk” your hands forward about a palms distance in front of your shoulders. With hands and toes planted, lift your hips up as you straighten your legs and draw your heels towards the floor.  If you can’t straighten your legs completely or plant your heels, don’t worry about it.


3. Press your chest toward your thighs, and bring your head between your arms. Lengthen up through your tailbone and keep your thighs slightly internally rotated, finding a neutral pelvis.  Gaze between your feet or toward your navel.


4. Relax into the pose and make it your own.