Flowgen

Downward Dog Adho Mukha Svanasana

Arm support Neutral hips symmetrical level 1

Tune the figure

Focus: Shoulders, hamstrings, calves

Hands shoulder-width, feet hip-width, hips up and back to make an upside-down V. Press the floor away; heels reach toward the floor.

Edit pose and transitions in admin

Leads directly to

1 Child's Pose lower the knees, hips back
1 Low Lunge step one foot forward between the hands
1 Plank shift forward, shoulders over wrists
1 Standing Forward Fold walk forward to the top of the mat
1 Tabletop lower the knees
1 Three-Legged Dog lift one leg
2 Easy Seat step or hop through to seated
2 Halfway Lift step or jump forward
2 High Lunge step one foot forward and rise
2 Pigeon bring one knee forward, lower the hips
2 Warrior I step one foot forward, spin the back heel down, rise
2 Warrior II step one foot forward, spin the back heel down, rise open

Reached directly from

1 Cobra press up and back
1 Lizard step back
1 Low Lunge plant the hands, step back
1 Plank press the hips up and back
1 Standing Forward Fold plant the hands, step back
1 Tabletop tuck the toes, lift the hips up and back
1 Three-Legged Dog lower the leg
1 Upward Dog roll over the toes, hips up and back
2 Child's Pose tuck the toes, lift the hips
2 High Lunge hands down, step back
2 Locust hands under the shoulders, press up and back
2 Pigeon tuck the back toes, press back
2 Revolved Side Angle hands down, step back
2 Warrior I hands down, step back
2 Warrior II windmill the hands down, step back

Further away

Computed from the direct links: the cheapest route to each pose, up to a total cost of 4.

2 steps

2 Cat via Tabletop
2 Chair via Standing Forward Fold
2 Chaturanga via Plank
2 Cow via Tabletop
2 Garland via Standing Forward Fold
2 Knees-Chest-Chin via Plank
2 Lizard via Low Lunge
2 Puppy via Child's Pose
2 Thread the Needle via Tabletop
2 Upward Salute via Standing Forward Fold
3 Bound Angle via Easy Seat
3 Camel via Child's Pose
3 Goddess via Warrior II
3 Head-to-Knee Fold via Easy Seat
3 Locust via Plank
3 Mountain via Standing Forward Fold
3 Peaceful Warrior via Warrior II
3 Pyramid via Standing Forward Fold
3 Seated Twist via Easy Seat
3 Extended Side Angle via Warrior II
3 Side Plank via Plank
3 Sphinx via Tabletop
3 Standing Split via Standing Forward Fold
3 Triangle via Warrior II
3 Twisted Lunge via Low Lunge
4 Boat via Easy Seat
4 Bridge via Easy Seat
4 Happy Baby via Easy Seat
4 Headstand via Child's Pose
4 Seated Forward Fold via Easy Seat
4 Warrior III via High Lunge
4 Wide-Legged Forward Fold via Warrior II

3 steps

3 Cobra via Plank → Chaturanga
3 Eagle via Standing Forward Fold → Chair
3 Revolved Chair via Standing Forward Fold → Chair
3 Upward Dog via Plank → Chaturanga
4 Crow via Standing Forward Fold → Garland
4 Revolved Side Angle via Low Lunge → Twisted Lunge
4 Revolved Triangle via Standing Forward Fold → Pyramid
4 Tree via Standing Forward Fold → Mountain
4 Wide-Angle Seated Fold via Easy Seat → Bound Angle