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Downward-Facing Dog
Adho Mukha Svanasana — Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
How to do it
From hands and knees, tuck the toes and lift the hips up and back into an inverted V. Spread the fingers, press the floor away and let the heels reach toward the ground.
Benefits
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Cautions
Ease off with wrist pain or carpal tunnel, late pregnancy, or uncontrolled high blood pressure. Bend the knees generously if the hamstrings are tight.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 15 kcal |
| 10 min | 30 kcal |
| 20 min | 60 kcal |
| 30 min | 90 kcal |
Related poses
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Cobra Pose
Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
Warrior II
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Warrior I
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Triangle Pose
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Downward-Facing Dog?
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Who should be careful with Downward-Facing Dog?
Ease off with wrist pain or carpal tunnel, late pregnancy, or uncontrolled high blood pressure. Bend the knees generously if the hamstrings are tight.
How many calories does Downward-Facing Dog burn?
Roughly 3.0 calories a minute for about a 70 kg adult, so around 30 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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