Give it to a friend Join the Сlub
  • More opportunities
    Sign in to the club to access lessons, meditations and challenges Sign in or Register
Language
Activate the certificate

Are you sure you want to reset your statistics?

Activity stats will be reset. This action cannot be undone

Delete Account

After confirming deletion, we will send instructions to your email for further steps

Forearm Downward-Facing Dog Pose Grahasana

1 min
38 score
4 kcal
Plank Variations
Static
Forearm Downward-Facing Dog Pose
hourglass-icon 1 min
asana miniature
00:54
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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a few seconds
This lesson is available to club members
This lesson is available by subscription

Favorable effect

  • Strengthens the hands
  • Strengthens the hip muscles
  • Stretches the glutes
  • Develops flexibility in the back surface of the legs
  • Tones the abdominal muscles

Contraindications

High blood pressure
Shoulder injuries

Technique of execution

Come up into a kneeling position. Place your elbows on the floor shoulder width apart. Press your toes into the floor. Straighten your legs and lift your pelvis up. Stretch upwards through your tailbone. Bring your knees back down to the floor. Sit back on your heels.

Upload date:2025-09-22T10:18:41+00:00

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

1
If you struggle to hold this position, train the plank pose.

Where can I meet

Lesson search
Challenges

Forearm Downward-Facing Dog Pose occurs 49 times in ready-made lessons

Theme Title Time
Strength
Strong Arms 15 min
15 min
Strength
Strong Arms 20 min
20 min
Strength
Strong Arms 25 min
25 min
Strength
Strong Arms 30 min
30 min
Strength
Strong Arms 45 min
45 min
Strength
Strong Arms 60 min
60 min
Strength
Strong Arms 90 min
90 min
Immunity
Immune Boost 25 min
25 min
Immunity
Immune Boost 30 min
30 min
Immunity
Immune Boost 45 min
45 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Waist
Slim Waist 20 min
20 min
Waist
Slim Waist 25 min
25 min
Waist
Slim Waist 30 min
30 min
Waist
Slim Waist 45 min
45 min
Waist
Slim Waist 60 min
60 min
Waist
Slim Waist 90 min
90 min
Energy
Cheerful Morning 20 min
20 min
Energy
Cheerful Morning 25 min
25 min
Energy
Cheerful Morning 30 min
30 min
Energy
Cheerful Morning 45 min
45 min
Energy
Cheerful Morning 60 min
60 min
Energy
Cheerful Morning 90 min
90 min
Abs
6-Pack 45 min
45 min
Abs
6-Pack 60 min
60 min
Lungs
Lungs Lymphatic Drainage 60 min
60 min
Lungs
Lungs Lymphatic Drainage 90 min
90 min
Weight Loss
Weight Loss I 25 min
25 min
Weight Loss
Weight Loss I 30 min
30 min
Diabetes
Diabetes Prevention 45 min
45 min
Diabetes
Diabetes Prevention 60 min
60 min
Diabetes
Diabetes Prevention 90 min
90 min
Habits
Quit Smoking 90 min
90 min
Depression
Release from anxiety 60 min
60 min
Energy
Static Complex 25 min
25 min
Stress
Inner Harmony 90 min
90 min
Energy
Hormonal Balance 60 min
60 min
Energy
Hormonal Balance 90 min
90 min
Stress
Yoga after a workday 90 min
90 min
Weight Loss
Weight Loss I 45 min
45 min
Back
Yoga for Hyperlordosis 60 min
60 min
Back
Yoga for Hyperlordosis 90 min
90 min
Joints
Graceful Wrists and Hands 20 min
20 min
Joints
Graceful Wrists and Hands 30 min
30 min
Joints
Graceful Wrists and Hands 45 min
45 min
Joints
Graceful Wrists and Hands 90 min
90 min
Back
Yoga for Shoulders and Shoulder Blades 60 min
60 min
Back
Yoga for Shoulders and Shoulder Blades 90 min
90 min

Forearm Downward-Facing Dog Pose occurs 64 times in ready-made courses

Theme Title Duration Day
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 9
3 w. 9
Waist
Slim Waist in 28 Days 4 w.
Day: 17
4 w. 17
Arms
Strong Arms in 28 Days 4 w.
Day: 7, 11, 13, 20
4 w. 7, 11, 13, 20
Arms
Strong Arms in 14 Days 2 w.
Day: 13, 14
2 w. 13, 14
Abs
6-Pack in 14 Days 2 w.
Day: 1, 3, 4, 5, 6, 10, 11, 14
2 w. 1, 3, 4, 5, 6, 10, 11, 14
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 5, 13
2 w. 5, 13
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 8, 14
2 w. 8, 14
Energy
Cheerful Morning in 14 Days 2 w.
Day: 10, 11
2 w. 10, 11
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 5
1 w. 5
Abs
6-Pack in 21 Days 3 w.
Day: 8, 10, 11, 12, 13, 17, 18, 21
3 w. 8, 10, 11, 12, 13, 17, 18, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 17, 18
3 w. 17, 18
Waist
Slim Waist in 21 Days 3 w.
Day: 5, 12, 20
3 w. 5, 12, 20
Arms
Strong Arms in 21 Days 3 w.
Day: 20, 21
3 w. 20, 21
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 15, 21
3 w. 15, 21
Habits
Quit Smoking in 21 Days 3 w.
Day: 2, 3, 4, 5, 6, 16, 18, 19
3 w. 2, 3, 4, 5, 6, 16, 18, 19
Habits
Quit Smoking in 28 Days 4 w.
Day: 12, 16, 24, 27
4 w. 12, 16, 24, 27
Habits
Stop Drinking in 21 Days 3 w.
Day: 12, 19
3 w. 12, 19
Habits
Stop Drinking in 28 Days 4 w.
Day: 1, 11
4 w. 1, 11
Energy
Static complex in 7 days 1 w.
Day: 2
1 w. 2
Energy
Static complex in 14 days 2 w.
Day: 2
2 w. 2
Energy
Static complex in 21 days 3 w.
Day: 10, 16
3 w. 10, 16
Energy
Static complex in 28 days 4 w.
Day: 6, 8, 20
4 w. 6, 8, 20
Stress
Release from anxiety in 14 days 2 w.
Day: 13
2 w. 13
Stress
Release from anxiety in 21 days 3 w.
Day: 6
3 w. 6
Stress
Release from anxiety in 28 days 4 w.
Day: 10
4 w. 10
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 13
2 w. 13
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 6, 10, 15
3 w. 6, 10, 15
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 18
4 w. 18
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 34, 37, 57, 62, 67
12 w. 34, 37, 57, 62, 67
Split
Side split in 28 days 4 w.
Day: 1, 10, 18, 24
4 w. 1, 10, 18, 24
Split
Side split in 35 days 5 w.
Day: 22, 25, 29
5 w. 22, 25, 29
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 9
2 w. 9
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 8
3 w. 8
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 1, 12
4 w. 1, 12
Joints
Hip Opening in 14 Days 2 w.
Day: 6, 8
2 w. 6, 8
Joints
Hip Opening in 21 Days 3 w.
Day: 9, 20
3 w. 9, 20
Joints
Hip Opening in 28 Days 4 w.
Day: 11
4 w. 11
Harmony
Inner Harmony in 14 Days 2 w.
Day: 4, 13
2 w. 4, 13
Harmony
Inner Harmony in 21 Days 3 w.
Day: 18
3 w. 18
Cardio
Healthy Heart in 7 Days 1 w.
Day: 3
1 w. 3
Cardio
Healthy Heart in 14 Days 2 w.
Day: 14
2 w. 14
Cardio
Healthy Heart in 28 Days 4 w.
Day: 6
4 w. 6
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 18
3 w. 18
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 25
5 w. 25
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 5, 22, 27
4 w. 5, 22, 27
Neck
Healthy Neck in 7 Days 1 w.
Day: 3
1 w. 3
Neck
Healthy Neck in 28 Days 4 w.
Day: 2, 11, 12, 17, 24, 26
4 w. 2, 11, 12, 17, 24, 26
Head
Relief from headache in 14 days 2 w.
Day: 2
2 w. 2
Head
Relief from headache in 21 days 3 w.
Day: 9
3 w. 9
Head
Relief from headache in 28 days 4 w.
Day: 5, 22, 26
4 w. 5, 22, 26
Weight Loss
Slim Body in 14 Days 2 w.
Day: 4, 9
2 w. 4, 9
Weight Loss
Slim Body in 21 Days 3 w.
Day: 1, 20
3 w. 1, 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 3, 18, 26
4 w. 3, 18, 26
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 1
1 w. 1
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 6, 11
2 w. 6, 11
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 1, 4, 9, 20
3 w. 1, 4, 9, 20
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 1, 10, 27
4 w. 1, 10, 27
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 2
1 w. 2
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 9, 18
3 w. 9, 18
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 1, 6, 8, 9, 17, 21, 25
4 w. 1, 6, 8, 9, 17, 21, 25
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 2, 5
1 w. 2, 5
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 7, 11
2 w. 7, 11
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 1, 16, 19
3 w. 1, 16, 19
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 4, 11, 23
4 w. 4, 11, 23

Details of the exercise

Category
Plank Variations
Mechanics
Static
Complexity
For Advanced
Duration
1 minute
Energy consumption
4 kcal
Popularity
158 out of 441

Where can I meet

Lesson search
Challenges

Forearm Downward-Facing Dog Pose occurs 49 times in ready-made lessons

Lesson Duration
Strong Arms 15 min
Strong Arms 20 min
Strong Arms 25 min
Strong Arms 30 min
Strong Arms 45 min
Strong Arms 60 min
Strong Arms 90 min
Immune Boost 25 min
Immune Boost 30 min
Immune Boost 45 min
Immune Boost 60 min
Immune Boost 90 min
Slim Waist 20 min
Slim Waist 25 min
Slim Waist 30 min
Slim Waist 45 min
Slim Waist 60 min
Slim Waist 90 min
Cheerful Morning 20 min
Cheerful Morning 25 min
Cheerful Morning 30 min
Cheerful Morning 45 min
Cheerful Morning 60 min
Cheerful Morning 90 min
6-Pack 45 min
6-Pack 60 min
Lungs Lymphatic Drainage 60 min
Lungs Lymphatic Drainage 90 min
Weight Loss I 25 min
Weight Loss I 30 min
Diabetes Prevention 45 min
Diabetes Prevention 60 min
Diabetes Prevention 90 min
Quit Smoking 90 min
Release from anxiety 60 min
Static Complex 25 min
Inner Harmony 90 min
Hormonal Balance 60 min
Hormonal Balance 90 min
Yoga after a workday 90 min
Weight Loss I 45 min
Yoga for Hyperlordosis 60 min
Yoga for Hyperlordosis 90 min
Graceful Wrists and Hands 20 min
Graceful Wrists and Hands 30 min
Graceful Wrists and Hands 45 min
Graceful Wrists and Hands 90 min
Yoga for Shoulders and Shoulder Blades 60 min
Yoga for Shoulders and Shoulder Blades 90 min

Forearm Downward-Facing Dog Pose occurs 64 times in ready-made courses

Theme Title Duration Day
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 9
3 w. 9
Waist
Slim Waist in 28 Days 4 w.
Day: 17
4 w. 17
Arms
Strong Arms in 28 Days 4 w.
Day: 7, 11, 13, 20
4 w. 7, 11, 13, 20
Arms
Strong Arms in 14 Days 2 w.
Day: 13, 14
2 w. 13, 14
Abs
6-Pack in 14 Days 2 w.
Day: 1, 3, 4, 5, 6, 10, 11, 14
2 w. 1, 3, 4, 5, 6, 10, 11, 14
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 5, 13
2 w. 5, 13
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 8, 14
2 w. 8, 14
Energy
Cheerful Morning in 14 Days 2 w.
Day: 10, 11
2 w. 10, 11
Waist
Slim Waist Challenge in 7 Days 1 w.
Day: 5
1 w. 5
Abs
6-Pack in 21 Days 3 w.
Day: 8, 10, 11, 12, 13, 17, 18, 21
3 w. 8, 10, 11, 12, 13, 17, 18, 21
Energy
Cheerful Morning in 21 Days 3 w.
Day: 17, 18
3 w. 17, 18
Waist
Slim Waist in 21 Days 3 w.
Day: 5, 12, 20
3 w. 5, 12, 20
Arms
Strong Arms in 21 Days 3 w.
Day: 20, 21
3 w. 20, 21
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 15, 21
3 w. 15, 21
Habits
Quit Smoking in 21 Days 3 w.
Day: 2, 3, 4, 5, 6, 16, 18, 19
3 w. 2, 3, 4, 5, 6, 16, 18, 19
Habits
Quit Smoking in 28 Days 4 w.
Day: 12, 16, 24, 27
4 w. 12, 16, 24, 27
Habits
Stop Drinking in 21 Days 3 w.
Day: 12, 19
3 w. 12, 19
Habits
Stop Drinking in 28 Days 4 w.
Day: 1, 11
4 w. 1, 11
Energy
Static complex in 7 days 1 w.
Day: 2
1 w. 2
Energy
Static complex in 14 days 2 w.
Day: 2
2 w. 2
Energy
Static complex in 21 days 3 w.
Day: 10, 16
3 w. 10, 16
Energy
Static complex in 28 days 4 w.
Day: 6, 8, 20
4 w. 6, 8, 20
Stress
Release from anxiety in 14 days 2 w.
Day: 13
2 w. 13
Stress
Release from anxiety in 21 days 3 w.
Day: 6
3 w. 6
Stress
Release from anxiety in 28 days 4 w.
Day: 10
4 w. 10
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 13
2 w. 13
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 6, 10, 15
3 w. 6, 10, 15
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 18
4 w. 18
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 34, 37, 57, 62, 67
12 w. 34, 37, 57, 62, 67
Split
Side split in 28 days 4 w.
Day: 1, 10, 18, 24
4 w. 1, 10, 18, 24
Split
Side split in 35 days 5 w.
Day: 22, 25, 29
5 w. 22, 25, 29
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 9
2 w. 9
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 8
3 w. 8
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 1, 12
4 w. 1, 12
Joints
Hip Opening in 14 Days 2 w.
Day: 6, 8
2 w. 6, 8
Joints
Hip Opening in 21 Days 3 w.
Day: 9, 20
3 w. 9, 20
Joints
Hip Opening in 28 Days 4 w.
Day: 11
4 w. 11
Harmony
Inner Harmony in 14 Days 2 w.
Day: 4, 13
2 w. 4, 13
Harmony
Inner Harmony in 21 Days 3 w.
Day: 18
3 w. 18
Cardio
Healthy Heart in 7 Days 1 w.
Day: 3
1 w. 3
Cardio
Healthy Heart in 14 Days 2 w.
Day: 14
2 w. 14
Cardio
Healthy Heart in 28 Days 4 w.
Day: 6
4 w. 6
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 18
3 w. 18
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 25
5 w. 25
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 5, 22, 27
4 w. 5, 22, 27
Neck
Healthy Neck in 7 Days 1 w.
Day: 3
1 w. 3
Neck
Healthy Neck in 28 Days 4 w.
Day: 2, 11, 12, 17, 24, 26
4 w. 2, 11, 12, 17, 24, 26
Head
Relief from headache in 14 days 2 w.
Day: 2
2 w. 2
Head
Relief from headache in 21 days 3 w.
Day: 9
3 w. 9
Head
Relief from headache in 28 days 4 w.
Day: 5, 22, 26
4 w. 5, 22, 26
Weight Loss
Slim Body in 14 Days 2 w.
Day: 4, 9
2 w. 4, 9
Weight Loss
Slim Body in 21 Days 3 w.
Day: 1, 20
3 w. 1, 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 3, 18, 26
4 w. 3, 18, 26
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 1
1 w. 1
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 6, 11
2 w. 6, 11
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 1, 4, 9, 20
3 w. 1, 4, 9, 20
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 1, 10, 27
4 w. 1, 10, 27
Digestion
Healthy Digestion in 7 Days 1 w.
Day: 2
1 w. 2
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 9, 18
3 w. 9, 18
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 1, 6, 8, 9, 17, 21, 25
4 w. 1, 6, 8, 9, 17, 21, 25
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 2, 5
1 w. 2, 5
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 7, 11
2 w. 7, 11
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 1, 16, 19
3 w. 1, 16, 19
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 4, 11, 23
4 w. 4, 11, 23

Reward

Flexibility
0
Stamina
9
Focus
6
Strength
9
Mobility
7
Balance
7
Урок 475 ( Forearm Downward-Facing Dog Pose )

1 / 1 асан
asana
00:54
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

Все уроки
в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
app-store button google-play button

How was your practice?

Все уроки
в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
app-store button google-play button
  • More opportunities
    Sign in to the club to access lessons, meditations and challenges Sign in or Register
Language
Activate the certificate

Are you sure you want to reset your statistics?

Activity stats will be reset. This action cannot be undone

Delete Account

After confirming deletion, we will send instructions to your email for further steps

My subscription

Active
days left
days
until Error. Contact support
Payment
Disabled
Your opportunities
  • Intensive Yoga challenges
  • 500+ Asanas and Yoga exercises
  • Yoga videos from 10 to 90 minutes
  • Meditations from 5 to 30 minutes
  • Personal statistics and points
  • Create Your Own Yoga Videos (iOs)

Terms of Use and Privacy Policy

Where to send the gift?

Thank you!

We will try to deliver the mat as soon as possible

Congratulations!

You have received full access as a gift!
Super!

Forearm Downward-Facing Dog Pose: video with the correct technique of performing the asana

Information about asana
Technique of execution

Forearm Downward-Facing Dog Pose: 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!

Go to

Activate the certificate

app preview

NaN hour until next level
Language