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Downward-Facing Dog Kriya Adho mukha shvana-kriyya

1 min
46 points
3 kcal
Arm-Supported Poses
Dynamic
Downward-Facing Dog Kriya
hourglass-icon 1 min
asana miniature
01:05
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Strengthens the muscles around the knees
  • Improves mobility of the arm joints
  • Gently stretches the back muscles
  • Warms up the toes

Contraindications

Pregnancy
Low blood pressure

Technique

Begin on your hands and knees, then step back into Downward-Facing Dog with your hips high. Bring your feet together. Exhale as you bend your knees and draw your head and torso toward them; inhale as you straighten your legs and back. Repeat smoothly, then lower your knees and sit on your heels.

Upload date:2026-10-16T17:45:36+00:00

If It’s Difficult

1
Learn to hold Downward-Facing Dog comfortably before adding movement. Breathe evenly and stay within an easy range.

Where It Appears

Yoga
Challenges

Downward-Facing Dog Kriya appears 14 time in yoga classes

Topic Title Time
Energy
Lift Your Spirits 15 min
15 min
Energy
Lift Your Spirits 20 min
20 min
Energy
Lift Your Spirits 25 min
25 min
Energy
Lift Your Spirits 30 min
30 min
Energy
Lift Your Spirits 45 min
45 min
Energy
Lift Your Spirits 60 min
60 min
Energy
Lift Your Spirits 90 min
90 min
Active ageing
Cardio Yoga 60+ 10 min
10 min
Active ageing
Cardio Yoga 60+ 15 min
15 min
Active ageing
Cardio Yoga 60+ 20 min
20 min
Active ageing
Cardio Yoga 60+ 25 min
25 min
Active ageing
Cardio Yoga 60+ 30 min
30 min
Energy
Awaken Your Strength 90 min
90 min
Back
Yoga for Scoliosis 90 min
90 min

Downward-Facing Dog Kriya appears 34 times in challenges

Topic Title Duration Day
Whole body
Flexible Body 4 wk
Day: 3, 21
4 wk 3, 21
Beginners
Yoga for Beginners 3 wk
Day: 9
3 wk 9
Whole body
Touch the Floor 4 wk
Day: 5
4 wk 5
Energy
Energizing Morning 4 wk
Day: 10, 12, 14, 16, 17, 18, 20, 21, 22, 23, 24, 26, 28
4 wk 10, 12, 14, 16, 17, 18, 20, 21, 22, 23, 24, 26, 28
Beginners
First Steps in Meditation 2 wk
Day: 3
2 wk 3
Beginners
Yoga for Beginners 1 wk
Day: 6
1 wk 6
Weight loss
Weight Loss 2 wk
Day: 4, 5, 7, 9, 13
2 wk 4, 5, 7, 9, 13
Weight loss
Weight Loss 3 wk
Day: 1, 2, 3
3 wk 1, 2, 3
Weight loss
Slim Waist 4 wk
Day: 8
4 wk 8
Whole body
Strong Arms 4 wk
Day: 2, 3, 9, 10, 21, 27
4 wk 2, 3, 9, 10, 21, 27
Weight loss
Awaken Your Strength 2 wk
Day: 1
2 wk 1
Weight loss
Awaken Your Strength 3 wk
Day: 8
3 wk 8
Beginners
First Steps in Meditation 3 wk
Day: 10
3 wk 10
Health
Quit Smoking 3 wk
Day: 8, 11
3 wk 8, 11
Health
Quit Smoking 4 wk
Day: 18
4 wk 18
Back
Yoga for Scoliosis 3 wk
Day: 8
3 wk 8
Back
Yoga for Scoliosis 4 wk
Day: 4
4 wk 4
Men's health
Prolong Sexual Pleasure 12 wk
Day: 68
12 wk 68
Health
Reduce Puffiness 2 wk
Day: 2
2 wk 2
Health
Healthy Heart 2 wk
Day: 1, 3
2 wk 1, 3
Health
Healthy Heart 3 wk
Day: 3
3 wk 3
Health
Healthy Heart 4 wk
Day: 10, 25
4 wk 10, 25
Back
Healthy Neck 4 wk
Day: 3
4 wk 3
Health
Headache Relief 1 wk
Day: 2
1 wk 2
Weight loss
Lean Body 4 wk
Day: 25
4 wk 25
Stress relief
Yoga in the Big City 1 wk
Day: 1
1 wk 1
Stress relief
Yoga in the Big City 2 wk
Day: 6
2 wk 6
Stress relief
Yoga in the Big City 3 wk
Day: 1
3 wk 1
Stress relief
Yoga in the Big City 4 wk
Day: 1
4 wk 1
Back
Atlas Stands Tall 2 wk
Day: 10
2 wk 10
Back
Atlas Stands Tall 3 wk
Day: 10
3 wk 10
Back
Atlas Stands Tall 4 wk
Day: 10
4 wk 10
Weight loss
Intensive Weight Loss 3 wk
Day: 20
3 wk 20
Weight loss
Intensive Weight Loss 4 wk
Day: 20
4 wk 20

Exercise Details

Category
Arm-Supported Poses
Movement type
Dynamic
Difficulty
For beginners
Duration
1 minute
Energy expenditure
3 kcal
Popularity
313 of 442

Where It Appears

Yoga
Challenges

Downward-Facing Dog Kriya appears 14 time in yoga classes

Class Duration
Lift Your Spirits 15 min
Lift Your Spirits 20 min
Lift Your Spirits 25 min
Lift Your Spirits 30 min
Lift Your Spirits 45 min
Lift Your Spirits 60 min
Lift Your Spirits 90 min
Cardio Yoga 60+ 10 min
Cardio Yoga 60+ 15 min
Cardio Yoga 60+ 20 min
Cardio Yoga 60+ 25 min
Cardio Yoga 60+ 30 min
Awaken Your Strength 90 min
Yoga for Scoliosis 90 min

Downward-Facing Dog Kriya appears 34 times in challenges

Topic Title Duration Day
Whole body
Flexible Body 4 wk
Day: 3, 21
4 wk 3, 21
Beginners
Yoga for Beginners 3 wk
Day: 9
3 wk 9
Whole body
Touch the Floor 4 wk
Day: 5
4 wk 5
Energy
Energizing Morning 4 wk
Day: 10, 12, 14, 16, 17, 18, 20, 21, 22, 23, 24, 26, 28
4 wk 10, 12, 14, 16, 17, 18, 20, 21, 22, 23, 24, 26, 28
Beginners
First Steps in Meditation 2 wk
Day: 3
2 wk 3
Beginners
Yoga for Beginners 1 wk
Day: 6
1 wk 6
Weight loss
Weight Loss 2 wk
Day: 4, 5, 7, 9, 13
2 wk 4, 5, 7, 9, 13
Weight loss
Weight Loss 3 wk
Day: 1, 2, 3
3 wk 1, 2, 3
Weight loss
Slim Waist 4 wk
Day: 8
4 wk 8
Whole body
Strong Arms 4 wk
Day: 2, 3, 9, 10, 21, 27
4 wk 2, 3, 9, 10, 21, 27
Weight loss
Awaken Your Strength 2 wk
Day: 1
2 wk 1
Weight loss
Awaken Your Strength 3 wk
Day: 8
3 wk 8
Beginners
First Steps in Meditation 3 wk
Day: 10
3 wk 10
Health
Quit Smoking 3 wk
Day: 8, 11
3 wk 8, 11
Health
Quit Smoking 4 wk
Day: 18
4 wk 18
Back
Yoga for Scoliosis 3 wk
Day: 8
3 wk 8
Back
Yoga for Scoliosis 4 wk
Day: 4
4 wk 4
Men's health
Prolong Sexual Pleasure 12 wk
Day: 68
12 wk 68
Health
Reduce Puffiness 2 wk
Day: 2
2 wk 2
Health
Healthy Heart 2 wk
Day: 1, 3
2 wk 1, 3
Health
Healthy Heart 3 wk
Day: 3
3 wk 3
Health
Healthy Heart 4 wk
Day: 10, 25
4 wk 10, 25
Back
Healthy Neck 4 wk
Day: 3
4 wk 3
Health
Headache Relief 1 wk
Day: 2
1 wk 2
Weight loss
Lean Body 4 wk
Day: 25
4 wk 25
Stress relief
Yoga in the Big City 1 wk
Day: 1
1 wk 1
Stress relief
Yoga in the Big City 2 wk
Day: 6
2 wk 6
Stress relief
Yoga in the Big City 3 wk
Day: 1
3 wk 1
Stress relief
Yoga in the Big City 4 wk
Day: 1
4 wk 1
Back
Atlas Stands Tall 2 wk
Day: 10
2 wk 10
Back
Atlas Stands Tall 3 wk
Day: 10
3 wk 10
Back
Atlas Stands Tall 4 wk
Day: 10
4 wk 10
Weight loss
Intensive Weight Loss 3 wk
Day: 20
3 wk 20
Weight loss
Intensive Weight Loss 4 wk
Day: 20
4 wk 20

Reward

Flexibility
16
Endurance
6
Focus
6
Strength
4
Mobility
8
Balance
6
Урок 390 ( Downward-Facing Dog Kriya )

1 / 1 асан
asana
01:05
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Downward-Facing Dog Kriya: Video & Guide | Unagrande

Exercise Details
Technique

Downward-Facing Dog Kriya: alternate bending and straightening the knees while following your breath.

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