downwardfacing

Downwardfacing, usually written as downward-facing or downward-facing dog in yoga literature, refers to a widely practiced posture known in Sanskrit as Adho Mukha Svanasana, meaning "downward-facing dog." It is a foundational pose in many styles, forming part of sun salutations and sequence work.

In the pose, the hands are placed shoulder-width apart, fingers spread, wrists under the shoulders. The feet are hip-width apart with the toes curled under, and the hips are lifted high to create an inverted V shape. The spine lengthens from the hips to the crown, the heels trend toward the floor, and the knees can be lightly bent to protect the hamstrings. The gaze is toward the feet or between the legs, and the shoulders are drawn away from the ears.

Benefits include strengthening the arms, shoulders, and core; stretching the hamstrings, calves, and spine; and improving circulation while potentially calming the mind. The pose also helps to stretch the backside of the body and can serve as a restorative or preparatory position for other asanas.

Variations and modifications are common, such as bending the knees, using blocks under the hands, practicing against a wall, or performing Dolphin Pose with the forearms on the ground. Keeping a micro-bend in the elbows and maintaining even weight through the hands helps protect the wrists.

Safety considerations include avoiding the pose if it causes pain, and seeking guidance for individuals with wrist, shoulder, or lower-back issues. Pregnant practitioners or those with wrist injuries should adapt or substitute with appropriate alternatives. Adho Mukha Svanasana is a staple in modern yoga for its combination of strength, flexibility, and breath awareness.