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2. Downward facing dog – Adho Mukha Svanasana

  • elizabeth smullens brass downward facing dog adho mukha svanasana

Regular practice of Downward-facing dog – Adho Mukha Svanasana will help to restore your whole body. It’s a pose that will ground you in the moment, calms and soothes your mind, and balances your nervous system. Hold this pose for 10–15 seconds – for those with more experience, hold for up to a minute.


  • Calms the brain
  • Opens the chest
  • Strengthens and tones the legs
  • Creates flexibility in the shoulders, upper and lower back

Here’s how to do it

  1. From Child’s pose – Adho Mukha Virasana lift your head up.
  2. Push the weight into your feet and hands and bending your knees come up into the pose. Keep your fingers spread and distribute your weight evenly.
  3. elizabeth-smullens-brass-downward-facing-dog-adho-mukha-svanasana-setup




  4. Repeat the pose 2–3 times, resting in Child’s pose – Adho Mukha Virasana in between.
  5. See the photos below for alternatives if the first variation is uncomfortable.
  6. Move on to do Standing Forward Bend – Ardha Uttanasana.


  • If you have any issues with your shoulders, hands or wrists, make sure that you are ok to take weight in your hands.
  • If you have lower back pain problems put your heels high up at the wall with your feet wider apart.
  • elizabeth-smullens-brass-downward-facing-dog-adho-mukha-svanasana-wall

  • If you’re feeling exhausted, support your head on bolster, folded blanket, or pillow.
  • You can also use a chair for support if you are unable to do the full pose.
  • elizabeth-smullens-brass-downward-facing-dog-adho-mukha-svanasana-chair


Pictures by Kasia Zacharko
Date Added 16/01/2017
Type Holding/Activity Time 0h 1m