How To Do the Downward Facing Dog Pose

  • December 10, 2007
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joekulak from Joe Kulak (and 10 others)

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Ever watch a dog stretch? Then you already have a good idea of what this pose looks like—and how handy it can be for digging up bones.

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket
How To Do the Downward Facing Dog Pose: Kneel on mat

Step 1: Kneel on mat

Kneel down on the mat on your hands and knees. Spread your fingers and align your wrists parallel to the front edge of the mat.

It’s easier to align your hands properly if you visualize a straight line passing from the crease at the base of one wrist to the crease of the other.

How To Do the Downward Facing Dog Pose: Lift hips up & back

Step 2: Lift hips up & back

Curl your toes under and lift your hips up and back, straightening your legs and bringing yourself into an upside-down, V-shaped position. There should be a 90-degree angle between your legs and your torso, and your arms should extend to the ground at the same angle as your spine.

If your hamstrings are less flexible, you may need to bend your knees to lift your hips up and back. If your shoulders are less flexible, you may not be able to extend the arms fully. Only go as far as what your body will allow.

How To Do the Downward Facing Dog Pose: Keep head aligned

Step 3: Keep head aligned

Keep your head aligned between your arms so you’re looking at your thighs—don’t let it hang down or try to raise it up.

How To Do the Downward Facing Dog Pose: Deepen pose

Step 4: Deepen pose

To deepen the pose, raise your heels up slightly, lengthen your spine as you press your chest a little closer to your thighs, and then lower your heels to the mat.

If you want some extra stretching for your calf muscles, simply bend one leg at a time so you’re bearing more weight on the opposite leg, and then switch. Alternate a few times.

How To Do the Downward Facing Dog Pose: Breathe

Step 5: Breathe

Breathe deeply and evenly, focusing on expanding your chest on the inhale, and scooping the belly in on the exhale.

How To Do the Downward Facing Dog Pose: Hold pose

Step 6: Hold pose

Hold the pose for 5 to 10 breaths and come out of it when you are ready.

How To Do the Downward Facing Dog Pose: Release pose

Step 7: Release pose

Release the pose by lowering your knees back to the mat. Good dog.

A dog’s musculature is similar to a human’s, but—unlike a human’s—its upper body muscles bear half the weight of its entire body.

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