2. Adho Mukha Svanasana (Downward-Facing Dog)

Description
This inverted pose stretches the entire body, resembling an upside-down “V.” Research reveals it helps relieve back pain and improves hamstring flexibility, with studies showing yoga’s efficacy in managing chronic low-back issues.

How to Do It
Start on all fours, hands under shoulders, knees under hips.
Tuck toes, lift hips up and back, straightening legs as much as possible.
Press palms into the mat, fingers spread wide.
Let your head hang freely, heels reaching toward the floor.
Hold while pedaling feet if needed for deeper stretch.

How To Do Downward Facing Dog (Adho Mukha Svanasana) | Liforme

Example of Persons Doing It
Often seen in vinyasa flows, it’s practiced by yogis in classes or hikers stretching after trails.

Benefits
Stretches hamstrings, calves, and spine.
Builds upper body strength.
Calms the mind and energizes the body, aiding in stress reduction.

Time Period
Hold for 1 to 3 minutes, or flow dynamically.

Precautions
Skip if you have wrist injuries or high blood pressure; use props like blocks under hands.