Downward Facing Dog

About This Pose

Hands and feet on the mat, hips lifted high to form an inverted V. Heels reach toward the floor, spine lengthens.

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