Downward Facing Dog – Adho Mukha Svanasana
AH-doh MOO-kah shvah-NAHS-anna

Adho = downward
Mukha = face
Svana = dog

How to do

– From table pose, curl toes under and lift hips up and back
– Press hips where back wall meets the ceiling
– Hands open wide pressing into the entire surface
– Widen shoulders and press away from ears
– Legs are straight or slightly bent
– Heels pressing towards earth


– Energizes the body
– Stretches and strengthens whole body
– Helps relieve the symptoms of menopause
– Helps prevent osteoporosis
– Improves digestion


– Carpal tunnel syndrome
– Third trimester pregnancy
– High blood pressure
– Glaucoma

Chair Spinal Twist - Ardha Matsyendrasana
Half Moon Pose -Ardha Chandrasana