Downward dog (hold)
Adho Mukha Svanasana
Yogaeasytimedno equipment
Inverted V: palms and feet on the floor, hips are the highest point, arms and back form one straight diagonal line and the legs another, with heels reaching toward the floor and head hanging between the arms.
How to do it
- Start from plank: palms flat shoulder-width apart, fingers spread; feet hip-width apart. Keep this hand-to-foot distance.
- Push the hips up and back so the body folds at the hips into an inverted V (angle between torso and legs about 70-90 degrees).
- Arms straight, in line with the torso; head between the upper arms with ears level with the arms; gaze toward the feet or navel.
- Legs straight or with a soft knee bend; heels press toward the floor (they may touch or hover a few cm); toes point forward.
Muscles worked
deltoidi, dorsali, tricipiti, femorali, polpacci