Downward-Facing Dog (Adho Mukha Svanasana)

Targets the hamstrings, calves, shoulders, serratus anterior, and triceps simultaneously while the core stabilizes. Helpful as the primary transition hub in vinyasa, as a mild inversion to refresh circulation, and as a full-body stretch between standing and floor sequences. The movement forms an inverted V-shape with hands shoulder-width and feet hip-width on the floor, pressing actively through the palms to lift the hips and lengthen the spine, with heels reaching — but not necessarily touching — the floor.

Cues

• Press the floor away, lift the sit bones high, and let the heels reach down.