Downward-Facing Dog, or Adho Mukha Svanasana, is one of the most recognised yoga poses. The practitioner forms an inverted V-shape: hands and feet on the mat, hips lifted high, arms and legs straight. It stretches shoulders, hamstrings, and calves while strengthening the arms. It appears in almost every Vinyasa flow as a resting or transitional pose. Beginners often benefit from a wooden yoga block under each hand to shorten the reach and reduce wrist and shoulder strain. The METADESK workshop in Kostopil, Ukraine, makes solid ash blocks that stay grippy under hand pressure in Downward Dog.
Key facts
- Sanskrit name: Adho Mukha Svanasana
- Shape: inverted V, hands and feet on floor
- Stretches: shoulders, hamstrings, calves
- Common modification: hands on blocks
Frequently asked questions
Why do my wrists hurt in Downward Dog?
Weight distribution and shoulder mobility are the usual causes. Placing hands on blocks reduces wrist extension and often resolves the problem.
How long should I hold Downward Dog?
Three to five breaths in flow classes. Up to a minute in slower styles. Longer holds build strength.
Should my heels touch the floor?
Not necessarily. Heel-to-floor depends on hamstring and calf flexibility.
Can beginners do Downward Dog?
Yes. A wooden yoga block under each hand shortens the pose and reduces strain while strength develops.
For solid wooden blocks that grip well in Downward Dog, see the METADESK Wooden Yoga Brick or the wider yoga range. Custom sizes via metadeskukraine@gmail.com.