How To Do A Downward Facing Dog Correctly

What Is A Downward Facing Dog Pose, Muscles Worked And Its Benefit

One of the most recognized yoga poses is the Downward Facing Dog. It is a standing pose and mild inversion that builds strength while stretching the whole body.

You will gain stronger hands, wrists, arms, shoulders, abs, back, hamstrings, calves and achilles tendon.

It also boosts circulation, creates a brighter clearer complexion, improves digestion, eliminates or reduces back pain and it clears your mind.

Downward Facing Dog Steps

1. Place your hands and knees on a yoga mat. Your knees should be directly below your hips and your hands slightly ahead of your shoulders. Spread your fingers and turn your toes under.

2. Exhale and lift your knees away from the floor. Lift the sit bones toward the ceiling.

3. Press your fingers into the floor. Keep your head between your arms and don’t let it hang.

4. Draw your chest toward your thighs as you continue to press the mat away from you, lengthening and decompressing your spine.

5. Engage your quadriceps. Rotate your thighs inward as you continue to lift your sit bones high. Sink your heels toward the floor. Stay in this pose for 1 to 3 minutes.

6. To release from the pose, exhale as you gently bend your knees and come back to your hands and knees and rest in a child's pose.

Downward Facing Dog Variations Or Modifications

1. For an advanced downward facing dog pose, lift your right leg as high as possible, reaching through the heel. Keep your right leg lifted, extend your left arm behind you. Rest the back of your hand on your low back. Repeat on the other side.

2. Place a yoga block between your inner thighs. Grip the yoga block with your thighs and press it toward the wall behind you as you hold the pose.

3. For a restorative version of the pose, place a yoga block under your head. This will release all neck tension. Hold for up to five minutes.

Tips

1. If you are very flexible, do not let your rib cage sink toward the floor. Draw your lower ribs in and maintain a flat back.

2. Your heels do not need to touch the ground. Avoid walking your feet closer to your hands for this purpose. Maintain the length of your spine and the lift of your pelvis.

3. Practice the downward facing dog a few times a day. Its relaxing. It increases blood flow, energy while building strength and stretching your entire body.

Free Workout That Incorporates The Downward Facing Dog Pose

Yoga Morning Routine Workout

Downward Facing Dog Video Demonstration