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Dynamic Downward-Facing Dog Adho mukha shvana kriya

1 min
46 score
3 kcal
Plank Variations
Dynamic
Dynamic Downward-Facing Dog
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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Favorable effect

  • Strengthens the knees
  • Improves mobility of the hand joints
  • Stretches the spine
  • Intensively massages the toes

Contraindications

Pregnancy
Low blood pressure

Technique of execution

Place your hands on the floor. Come up slightly. Move your legs back. Bring your feet together. Bend your legs, pull your tights towards your chest and push your buttocks up straightening your legs. Press your arms into the floor while lifting your pelvis up. Lift on the exhale. Lower on the inhale. Continue this motion. Then stop this movement. Bend your legs. Sit back on your heels.

Upload date:2025-09-22T10:16:16+00:00

What to do if it does not work out, as in the video

1
If you struggle to move in this pose, try to get in comfortable and stable in the initial Downward-Facing Dog.
2
Always take your time to make slight adjustments in this pose in order to get comfortable, with relaxed breathing.

Where can I meet

Lesson search
Challenges

Dynamic Downward-Facing Dog occurs 14 times in ready-made lessons

Theme Title Time
Energy
Cheer U Up 15 min
15 min
Energy
Cheer U Up 20 min
20 min
Energy
Cheer U Up 25 min
25 min
Energy
Cheer U Up 30 min
30 min
Energy
Cheer U Up 45 min
45 min
Energy
Cheer U Up 60 min
60 min
Energy
Cheer U Up 90 min
90 min
Aging
Yoga 60+ Cardio 10 min
10 min
Aging
Yoga 60+ Cardio 15 min
15 min
Aging
Yoga 60+ Cardio 20 min
20 min
Aging
Yoga 60+ Cardio 25 min
25 min
Aging
Yoga 60+ Cardio 30 min
30 min
Energy
Energy Wake Up 90 min
90 min
Back
Yoga for Scoliosis 90 min
90 min

Dynamic Downward-Facing Dog occurs 25 times in ready-made courses

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 3, 21
4 w. 3, 21
Flexibility
Yoga Start in 21 Days 3 w.
Day: 9
3 w. 9
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 5
4 w. 5
Energy
Cheerful Morning in 28 Days 4 w.
Day: 10, 12, 14, 16, 17, 18, 20, 21, 22, 23, 24, 26, 28
4 w. 10, 12, 14, 16, 17, 18, 20, 21, 22, 23, 24, 26, 28
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 3
2 w. 3
Flexibility
Yoga Start in 7 Days 1 w.
Day: 6
1 w. 6
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 4, 5, 7, 9, 13
2 w. 4, 5, 7, 9, 13
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 1, 2, 3
3 w. 1, 2, 3
Waist
Slim Waist in 28 Days 4 w.
Day: 8
4 w. 8
Arms
Strong Arms in 28 Days 4 w.
Day: 2, 3, 9, 10, 21, 27
4 w. 2, 3, 9, 10, 21, 27
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1
2 w. 1
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8
3 w. 8
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 10
3 w. 10
Habits
Quit Smoking in 21 Days 3 w.
Day: 8, 11
3 w. 8, 11
Habits
Quit Smoking in 28 Days 4 w.
Day: 18
4 w. 18
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 8
3 w. 8
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 4
4 w. 4
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 68
12 w. 68
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 2
2 w. 2
Cardio
Healthy Heart in 14 Days 2 w.
Day: 1, 3
2 w. 1, 3
Cardio
Healthy Heart in 21 Days 3 w.
Day: 3
3 w. 3
Cardio
Healthy Heart in 28 Days 4 w.
Day: 10, 25
4 w. 10, 25
Neck
Healthy Neck in 28 Days 4 w.
Day: 3
4 w. 3
Head
Relief from headache in 7 days 1 w.
Day: 2
1 w. 2
Weight Loss
Slim Body in 28 Days 4 w.
Day: 25
4 w. 25

Details of the exercise

Category
Plank Variations
Mechanics
Dynamic
Complexity
For Beginners
Duration
1 minute
Energy consumption
3 kcal
Popularity
307 out of 441

Where can I meet

Lesson search
Challenges

Dynamic Downward-Facing Dog occurs 14 times in ready-made lessons

Lesson Duration
Cheer U Up 15 min
Cheer U Up 20 min
Cheer U Up 25 min
Cheer U Up 30 min
Cheer U Up 45 min
Cheer U Up 60 min
Cheer U Up 90 min
Yoga 60+ Cardio 10 min
Yoga 60+ Cardio 15 min
Yoga 60+ Cardio 20 min
Yoga 60+ Cardio 25 min
Yoga 60+ Cardio 30 min
Energy Wake Up 90 min
Yoga for Scoliosis 90 min

Dynamic Downward-Facing Dog occurs 25 times in ready-made courses

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 3, 21
4 w. 3, 21
Flexibility
Yoga Start in 21 Days 3 w.
Day: 9
3 w. 9
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 5
4 w. 5
Energy
Cheerful Morning in 28 Days 4 w.
Day: 10, 12, 14, 16, 17, 18, 20, 21, 22, 23, 24, 26, 28
4 w. 10, 12, 14, 16, 17, 18, 20, 21, 22, 23, 24, 26, 28
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 3
2 w. 3
Flexibility
Yoga Start in 7 Days 1 w.
Day: 6
1 w. 6
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 4, 5, 7, 9, 13
2 w. 4, 5, 7, 9, 13
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 1, 2, 3
3 w. 1, 2, 3
Waist
Slim Waist in 28 Days 4 w.
Day: 8
4 w. 8
Arms
Strong Arms in 28 Days 4 w.
Day: 2, 3, 9, 10, 21, 27
4 w. 2, 3, 9, 10, 21, 27
Energy
Energy Wake Up in 14 Days 2 w.
Day: 1
2 w. 1
Energy
Energy Wake Up in 7 Days 3 w.
Day: 8
3 w. 8
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 10
3 w. 10
Habits
Quit Smoking in 21 Days 3 w.
Day: 8, 11
3 w. 8, 11
Habits
Quit Smoking in 28 Days 4 w.
Day: 18
4 w. 18
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 8
3 w. 8
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 4
4 w. 4
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 68
12 w. 68
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 2
2 w. 2
Cardio
Healthy Heart in 14 Days 2 w.
Day: 1, 3
2 w. 1, 3
Cardio
Healthy Heart in 21 Days 3 w.
Day: 3
3 w. 3
Cardio
Healthy Heart in 28 Days 4 w.
Day: 10, 25
4 w. 10, 25
Neck
Healthy Neck in 28 Days 4 w.
Day: 3
4 w. 3
Head
Relief from headache in 7 days 1 w.
Day: 2
1 w. 2
Weight Loss
Slim Body in 28 Days 4 w.
Day: 25
4 w. 25

Reward

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

1 / 1 асан
asana
01:05
Voice instructions in detail
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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Dynamic Downward-Facing Dog: video with the correct technique of performing the asana

Information about asana
Technique of execution

Dynamic Downward-Facing Dog: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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