Downward Facing Dog

About This Pose

Downward Facing Dog is the pose that shows up in almost every yoga class and takes years to understand fully. The shape is simple: an inverted V with hands and feet on the mat, hips lifted high. What's actually happening in the body when the pose is done well is much more complex. Start on hands and knees, hands slightly forward of the shoulders. Tuck the toes and press the hips up and back. The heels reach toward the floor but don't need to touch. The spine lengthens. The shoulder blades spread across the back. The arms are active. The hands press firmly and evenly into the mat, particularly through the base of the index finger, which prevents the weight from rolling to the outer wrists. The arms straighten but the elbows don't lock. The most common problem: the lower back rounds as the hamstrings pull the pelvis into a posterior tilt. The fix is simple: bend the knees generously. With bent knees, the pelvis can tip forward and the spine can lengthen. From there, slowly work toward straightening the legs over time as the hamstrings allow. Heels pressing toward the floor creates length through the calves and the entire back body chain. They don't need to reach. The pressing is the work. This pose rests and challenges simultaneously. Used as a rest between active sequences, it recovers the breath. Used as a hold, it builds shoulder strength, hamstring flexibility, and spinal decompression at the same time.

How to Practice

1. 1

   Begin on hands and knees in tabletop position, wrists under shoulders and knees under hips.

2. 2

   Tuck the toes under, then on an exhale press into the hands and lift the knees off the mat.

3. 3

   Lift the hips up and back to form an inverted V-shape.

4. 4

   Press the floor away with the hands, drawing the shoulder blades toward each other and down.

5. 5

   Pedal the feet alternately to warm up the hamstrings, then try to press both heels toward the floor.

6. 6

   Keep the head between the upper arms, neck relaxed. Hold for 5–10 breaths.

Benefits

• Stretches hamstrings, calves, and spine
• strengthens arms and shoulders
• energising