Pose of the Month

Downward-Facing Dog Pose (Adho Mukha Svanasana)

  1. Go onto all fours (hands and knees). Place the palms flat on the floor with the middle fingers pointing forward and the wrists directly below the shoulders. Take the knees hip distance apart and turn the toes under.
  2. Open the fingers wide and press into the palms. On an exhalation take the hips high into the air, making an inverted V shape with the body. Keep the knees slightly bent and the heels lifted whilst you straighten and lengthen the back. Then extend the heels towards the ground and straighten the legs.  
  3. Draw the shoulders away from the ears, keep the head between the arms and relax the neck. Hold for 20 – 30 seconds then on an exhalation slowly bend the knees and come down.



  • Stretches the hamstrings, calves and hands
  • Relieves backache and fatigue
  • Calms the mind
  • Energises the body
  • Improves digestion
  • Strengthens the arms and legs


Contraindication and Cautions

  • Pregnancy
  • Carpal tunnel syndrome
  • Severe headaches
  • High blood pressure