Downward-Facing Dog

Benefits

• Lengthens hamstrings, calves, and the entire back of the body
• Strengthens arms, shoulders, and core
• Gently decompresses the spine
• Calms the nervous system and reduces anxiety
• Improves circulation by sending fresh blood to the brain

Step-by-Step Instructions

1. 1

   Begin on all fours, wrists below shoulders, knees below hips.

2. 2

   Spread your fingers wide and press your palms firmly into the mat.

3. 3

   Tuck your toes and lift your hips up and back to form an inverted V-shape.

4. 4

   Straighten your legs as much as feels comfortable; a slight bend in the knees is fine.

5. 5

   Let your head hang freely between your upper arms, ears level with biceps.

6. 6

   Press your chest gently toward your thighs while lengthening the spine.

7. 7

   Hold for 5–8 breaths, pedalling your heels alternately to warm up the legs.

Common Mistakes to Avoid

• Rounding the upper back: prioritise a long spine over straight legs

• Collapsing the wrists: press through all four corners of the palms

• Dropping the head too far: keep ears in line with the upper arms

• Holding the breath: breathe long and even throughout

Modifications & Variations

• Bend your knees generously if hamstrings are tight

• Use blocks under your hands to reduce wrist strain

• Practice with hands on a chair seat for a gentler variation

Safety Notes

Frequently Asked Questions