Sanskrit: Adho Mukha Svanasana
Pronunciation: AH-doh MOO-kah shvah-NAHS-anna
Translation: Adho = downward, Mukha = face, Svana = dog
What it is: One of the most widely recognised yoga poses. From all fours, you lift your hips up and back to create an inverted V-shape with your body. Your hands press firmly into the mat, arms straight, and your heels reach toward the floor.
Benefits: Stretches the hamstrings, calves, and shoulders. Strengthens the arms, legs, and core. Builds full-body awareness and creates length through the spine. Often used as a resting pose in Vinyasa sequences.
Common in: Vinyasa, Hatha, Power Yoga, Sun Salutations