Find us

Latest from Facebook

Yoga Lily
Yoga Lily is at Yoga Lily.1 day ago
You clean the house every spring--what about your thoughts? Organize and de-clutter your mind and spring clean your thoughts.
Nice article for when things just get too much...
Yoga Lily
Yoga Lily2 days ago
18:30 - Dynamic Hatha Yoga (75min) Lily
19:30 - Slow Flow Hatha Yoga (75min) David
Our classes:
#LifeInBalance #MiltonKeynes #YogaMiltonKeynes #MiltonKeynesYoga #LoveMK
Yoga Lily
Yoga Lily3 days ago
09:30 - Morning Flow Yoga (75mins) small group
18:15 - Beginners to Improvers Yoga (60mins) David
19:45 - Slow Flow Yoga (75mins) small group
Our classes:
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK
Yoga Lily
Yoga Lily4 days ago
18:00 - Slow Flow Yoga (75min) Small Group
19:45 - Slow Flow Yoga (75min) Small Group
20:15 - Yoga at 1Life (60mins) David
Full details:
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK
Yoga Lily
Yoga Lily5 days ago
18:00 - Beginners & Improvers Yoga (75mins) Lily
19:30 - Slow Flow Yoga at Oxley Park (75mins) David
Full details:
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK
Yoga Lily
Yoga Lily6 days ago
and to the dads on their own who have to be mum too! – a helping hand is always appreciated 🙏😊

Adho Mukha Svanasana, Downward Facing Dog Pose

By Yoga Lily 5 years ago
Home  /  Strength  /  Adho Mukha Svanasana, Downward Facing Dog Pose
Adho Mukha Svanasana, Downward Facing Dog Pose

Yoga Poses for Strength: Adho Mukha Svanasana, Downward Facing Dog Pose

Adho Mukha Svanasana – This invigorating yoga pose has the look and feel of a dog having a good stretch. The spine, hamstrings and shoulders are all stretched vigorously and the inversion provides additional blood flow to the head.

Deep Fold Forward Pose Uttanasana1 Stand in ‘Mountain Pose’ (Tadasana). Inhale as you raise the arms over the head. Exhale and fold forward from the hips into ‘Deep Forward Fold’ (Uttanasana), hands beside the feet. Inhale and look forward, raising the chest away from the thighs. On an exhalation, step the right foot and then the left foot back (or jump them lightly back together). Have the feet and hands at least 90 cm (3 feet) apart.


2 Place your feet hip width apart with the legs straight and strong. Ensure the middle fingers point forward and that you are not taking the weight only on the little finger side of the hands. Press that palms evenly into the floor and move your chest closer towards your thighs as you press the sitting bones of the buttocks upward, lengthening the spine. Move your hips back and up, away from the wrists.

Woman in adho mukha svanasana Downward Facing Dog Position

3 Once you have reached maximum upward extension of the spine, focus on opening the backs of the legs. Press down through the heels and fully straighten the knees, without locking them. If the soles of the feet come fully to the floor, step your feet farther back to give yourself more of a challenge.

4 Rotate your shoulders externally so that the upper arms move away from the ears. Let the crown of your head come closer to the floor so that the back of the neck is long. Tuck in your chin and look toward the naval.

Adho Mukha Svanasana, Downward Facing Dog Pose

Adho Mukha Svanasana

5 Stay here for 10 to 30 breaths, breathing smoothly and deeply to enliven the whole body. Release on an in inhalation, by looking forward as you step or jump the feet forward between the hands. Exhale into Deep Forward Fold, head toward the knees, and then inhale and raise the arms and upper body back up to stand in mountain pose.

Gaze: Navel

  • Bend the knees in toward the chest
  • Take knees to the floor, buttocks high in the air, and stretch arms forward.

Effect: strengthening, invigorating


Look out for my next Tip!

this post was shared 0 times

 Yoga Lily

  (96 articles)

Lily is an experienced certified yoga teacher, she teaches the traditional, relaxing and invigorating Yoga as practiced in Asia for thousands of years; it is a little more holistic in nature, meaning, it covers not just the physical aspects of yogic practice (like asanas or poses, mudras or locks), but also the breathing, meditation, mindfulness and restorative techniques sometimes lacking in the modern practice. Yoga is part of who she is, from practicing yoga in the parks of China as a child, to graduating from YogiYoga(China) Institute in 2007, Lily has loved helping and inspiring people ever since. You can help balance your mind and body to give a sense of wholeness and great happiness.