One of the most recognized yoga poses in the West, Downward-Facing Dog -- Adho Mukha Svanasana (Ah-doh MOO-kuh shvan-AHS-uh-nuh) — is a standing pose and mild inversion that builds strength while stretching the whole body. It’s named after the way dogs naturally stretch their entire bodies! Downward-Facing Dog (also sometimes called "Downward Dog" or just "Down Dog") is an essential component of Sun Salutations and is often done many times during a yoga class. It can be used as a transitional pose, a resting pose, and a strength-builder.
Downward-Facing Dog energizes and rejuvenates the entire body. It deeply stretches your hamstrings, shoulders, calves, arches, hands, and spine while building strength in your arms, shoulders, and legs. Because your heart is higher than your head in this pose, it is considered a mild inversion (less strenuous than other inversions, such as Headstand) and holds all the benefits of inversions: Relief from headaches, insomnia, fatigue, and mild depression. The flow of blood to the brain also calms the nervous system, improves memory and concentration, and relieves stress.
Regular practice of this pose can improve digestion, relieve back pain, and help prevent osteoporosis. It is also known to be therapeutic for sinusitis, asthma, flat feet, and for the symptoms of menopause.
Do not practice Downward-Facing Dog if you have severe carpal tunnel syndrome or are in late-term pregnancy. It should also be avoided by those with injury to the back, arms, or shoulders; and by those with high blood pressure, eye or inner ear infections. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.