Downward Dog

What is Downward Dog?

Downward Dog is an integral part of yoga practice that helps the student easily flow from one position to the next. When done correctly, this iconic pose should leave your shoulders, core and legs feeling strong and engaged in a deep stretch.

How do you do Downward Dog?

  • Step 1

    Spread your hands wide on the mat with your arms internally rotated. Position your feet hip-width apart. With your chin tucked into your chest and pelvic floor engaged, lift your hips and gaze at your toes through your legs. Keep your legs straight and your heels on the mat. Your body should look like an upside-down "V".

How do you modify Downward Dog?

  • Downward Dog for Prenatal

  • Downward Dog for Beginners

  • Advanced Downward Dog

  • Downward Dog for Weak Knees

  • Downward Dog for Weak Lower Back

  • Downward Dog for Weak Shoulders

  • Downward Dog for Tight Hips

What are the benefits of Downward Dog?

  • Arm Strength

  • Leg Strength

  • Flexibility

Expert opinion

Downward dog is one of the most basic poses in yoga.

It is a grounding, sometimes resting, pose that allows a student to reboot their practice.

Tom Schey,Sweat Yoga in New York City

Get started with a membership to all the top fitness studios

Try for free