How to Practice Downward Dog
Starting from hands and knees (table top position):
- Set your hands — Shoulder-width apart, fingers spread wide, middle fingers pointing forward
- Set your feet — Hip-width apart, toes tucked under
- Lift your hips — Press into your hands and lift your knees off the floor, sending your sitting bones up and back
- Lengthen your spine — Priority is a long, straight back—not straight legs
- Release your heels — Let them move toward the floor without forcing
- Relax your head — Let your neck be long, head between your upper arms, gaze toward your navel or thighs
Key Alignment Points
Hands
- Fingers spread wide, gripping mat
- Weight distributed across entire palm
- Don't dump weight into heel of hand
- Index fingers parallel or slightly turned out
Arms & Shoulders
- Arms straight but not locked
- External rotation in upper arms
- Shoulders away from ears
- Shoulder blades drawn toward spine
Spine
- Long and straight—the priority
- Tailbone reaching up and back
- Lower belly gently engaged
- Natural curve maintained
Legs & Feet
- Legs can be bent—that's okay
- Feet hip-width apart
- Heels reaching toward floor (not forced)
- Inner thighs rotating slightly back
Benefits of Downward Dog
- Stretches hamstrings, calves, and Achilles tendons
- Strengthens arms, shoulders, and upper back
- Lengthens and decompresses the spine
- Opens the chest and shoulders
- Builds bone density in arms (weight-bearing)
- Improves circulation (mild inversion)
- Calms the nervous system
- Energizes the body when fatigued
Modifications & Variations
Downward Dog should work for your body, not the other way around:
Bent Knees
Keep generous bend in knees to maintain long spine. Essential for tight hamstrings.
Hands on Blocks
Reduces demand on wrists and shoulders. Good for beginners or wrist sensitivity.
Hands on Wall
Practice at an angle for less intensity. Great for learning alignment.
Puppy Pose
Knees stay down, just hips lift. Gentler on shoulders while stretching spine.
Pedaling Feet
Alternately bend knees to warm up calves and hamstrings gradually.
Three-Legged Dog
Lift one leg for hip-opening variation. Adds challenge and prepares for transitions.
Downward Dog in Practice
You'll encounter Downward Dog in multiple contexts:
- In Sun Salutations — The pose you return to between movements, often held for 5 breaths
- As a transition — The link between standing poses and floor work
- As a "resting" pose — A place to catch your breath in vinyasa (eventually)
- As preparation — Setting up for inversions like headstand or forearm stand
- As a standalone pose — Held for longer periods in Hatha practice
When to Avoid or Modify
While Downward Dog is generally accessible, some conditions call for modification or alternatives:
- Wrist injuries — Use fists, forearms, or hands on blocks
- Shoulder injuries — Work with a teacher to find safe variation
- High blood pressure — The inversion may need modification (keep head higher)
- Late pregnancy — May need wider stance or wall variation
- Glaucoma or detached retina — Inversions may be contraindicated
- Carpal tunnel syndrome — Requires wrist modifications
When in doubt, work with a qualified teacher who can assess your individual needs.
Finding Your Dog
Everyone's Downward Dog looks different. Your proportions—arm length relative to leg length, torso length, hamstring flexibility—determine your shape. Don't try to replicate someone else's pose. Find the version that gives you length in the spine, groundedness through hands and feet, and space to breathe.
The pose reveals where you hold tension: shoulders that creep toward ears, breath that gets held, jaws that clench. Over time, Downward Dog becomes a teacher—showing you patterns you can release, not just on the mat, but in life.
Perfect Your Downward Dog
Find studios with teachers who can guide your alignment in person.