Downward-Facing Dog anatomy
Downward-Facing Dog · Adho Mukha Svanasana · Tư thế chó úp mặt
Downward-Facing Dog mainly works quadriceps, erector spinae, deltoid, triceps brachii; it stretches hamstrings, gastrocnemius, soleus, gluteus maximus; transversus abdominis, rotator cuff stabilize.
Opening the 3D model…
The body forms an inverted V: hands and feet press into the floor as the hips lift high. The backs of the legs and the latissimus dorsi lengthen while the shoulders and arms bear weight.
Muscles in this pose
Working (contracting): Quadriceps, Erector spinae, Deltoid, Triceps brachii, Serratus anterior, Trapezius, Infraspinatus, Teres minor
Stretching: Hamstrings, Gastrocnemius, Soleus, Gluteus maximus, Latissimus dorsi, Pectoralis major, Wrist flexors
Stabilizing: Transversus abdominis, Rotator cuff
Why these muscles work or stretch
- Quadriceps · Working (contracting): Presses the thighs back, helping the hamstrings release
- Erector spinae · Working (contracting): Keeps the spine long so the back doesn't round
- Triceps brachii · Working (contracting): Straightens the elbows to push the floor away
- Serratus anterior · Working (contracting): Holds the shoulder blades flat against the rib cage
- Infraspinatus · Working (contracting): Rotates the upper arms outward
- Soleus · Stretching: With the knees slightly bent, it stretches more than the gastrocnemius
- Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
Practice cues
- Push the floor away; lengthen from wrists to hips
- Rotate your upper arms outward; broaden your shoulder blades
- Press your thighs back; reach your heels toward the floor
Benefits
- Stretches the hamstrings, calves and latissimus dorsi
- Strengthens the shoulders, arms and serratus anterior
- Lengthens the spine as the hips lift high
- Builds upper-body endurance in bearing weight on the hands
Cautions / contraindications
- Avoid or modify with a wrist injury or carpal tunnel syndrome
- Use caution with a shoulder injury: hold briefly and bend the knees
- Use caution with uncontrolled high blood pressure, glaucoma or retinal problems
Easier variations
- Bend the knees generously and lift the heels to keep the back long
- Place your hands on a wall or chair to ease the load on wrists and shoulders
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
- Dolphin Pose Ardha Pincha Mayurasana
- Upward Salute Urdhva Hastasana
- Warrior I Virabhadrasana I
- Upward-Facing Dog Urdhva Mukha Svanasana
- Revolved Side Angle Pose Parivrtta Parsvakonasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)