Adho Mukha Svanasana - Yoga Dog Pose

Adho Mukha Svanasana - Yoga Dog Pose

The adho mukha svanasana is a yoga pose that strengthens your upper arms, the back and the shoulders and also stretches the calves. This pose is often used as a passage between other yoga poses. For example the yoga trikonasana - triangle pose is usually started from the dog pose. Find more yoga poses at yoga main.


  • Start from a kneeling position with your upper back relaxed and let the weight of your upper body rests in your arms/shoulders. The arms are extended and vertical, the fingers point straight forward.
  • Move back so that your arms harldy carry any of the weight.
  • The lift your hip and lower your heels. (the whole foot sole has to be on the floor - calves are stretched slightly ) Form a "V" with your legs, your upper bady and your arms. Extend knees and elbows.
  • To intensify the shoulder stretch, move further back and lower your shoulders a bit.


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