Downward Dog (Adho Mukha Svanasana): How to Do It, Benefits & Cautions
An inverted V shape that stretches the whole body, opening the hamstrings and shoulders.
Level: Beginner · Hold: 45 seconds · Type: Forward Bend · Target areas: Shoulders & Neck, Legs & Hamstrings, Arms & Wrists
Benefits ✨
- Stretches hamstrings and calves
- Strengthens shoulders and back
- Boosts whole-body circulation
Step by step 🧘
1) From all fours, tuck your toes and lift your knees.
2) Push your hips up and back into an inverted V shape.
3) Press your palms down and draw your heels toward the floor.
4) Relax your neck and hold with steady breath.
Breathing and cautions 🌬️
Breathe evenly and lengthen through your back and legs.
- Ease off if you feel pain in the wrists or shoulders
How Yoga Play recognizes Downward Dog 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Lift your hips up into an inverted V
- Press both hands and feet into the floor
- Straighten your arms
- Straighten your legs
Joint angles read from the sample photo above: knee about 179°, hip about 73°, elbow about 173°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Child's Pose
A resting pose that folds the torso forward over kneeling legs to release the whole body.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Downward Dog?
Yoga Play sets a default target of 45 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Downward Dog suitable for beginners?
Yes. Downward Dog is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Downward Dog?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.