Videos
Instructions
- Start on all fours with hands shoulder-width apart and knees under hips
- Tuck your toes under and lift your hips toward the ceiling
- Straighten your legs as much as possible without locking your knees
- Push your heels gently toward the ground
- Keep your head between your arms and gaze toward your feet
- Hold the position and breathe deeply
Technical Tips
- Engage your core to stabilize your spine
- Distribute weight evenly between hands and feet
- Keep shoulders away from ears and arms fully extended
- Avoid collapsing into the wrists—press through the fingers
Breathing Tips
- Inhale deeply before moving into the pose
- Exhale slowly as you lift your hips
- Maintain steady, deep breathing while holding the pose
Medical restrictions
- Wrist injuries
- Glaucoma or high blood pressure
- Shoulder instability
- Severe hamstring strain
Description
The Downward Facing Dog is a foundational yoga pose widely used for stretching, relaxation, and full-body activation. Ideal for all fitness levels, this pose promotes flexibility in the hamstrings, calves, and spine while gently strengthening the shoulders and core. It encourages proper posture, lengthens the posterior chain, and helps alleviate tension from the lower back and neck. Frequently used in yoga flows, warm-ups, or cooldowns, this position rebalances the body and mind by reversing blood flow and reducing fatigue. Practicing the Downward Facing Dog regularly can improve overall mobility, support joint health, and aid in recovery by increasing circulation and relieving muscular tightness.
What muscles do I stretch with Downward Facing Dog?
Downward Facing Dog primarily stretches your hamstrings, calves, and lower back while also engaging your shoulders and core for support.
Is Downward Facing Dog good for back pain?
Yes, this pose can relieve lower back tension by lengthening the spine and reducing pressure, making it beneficial for many individuals with mild back discomfort.
How long should I hold Downward Facing Dog?
Beginners can start with 15–30 seconds and gradually increase to 1–2 minutes as flexibility and strength improve.
Can beginners do Downward Facing Dog?
Absolutely. Downward Facing Dog is beginner-friendly and can be modified by bending the knees or elevating the hands on blocks to ease the stretch.
Should my heels touch the ground in Downward Facing Dog?
No, it's not necessary. Over time, increased flexibility in your calves and hamstrings may allow your heels to lower naturally.