Downward Facing Dog, also known as Down Dog or Adho Mukha Svanasana, is one of the most popular and quintessential yoga poses. If you ask anyone who doesn’t practice yoga to tell you if they know even a single yoga pose, this is probably going to be it and for good reason: Down Dog is a full-body pose that offers a wide range of benefits, including:
- Increased flexibility: Downward Facing Dog stretches the hamstrings, calves, shoulders, spine, and chest. Hamstrings are a common culprit for lower back pain so this can offer some well needed relief for some people, although it’s always a good idea to check with your doctor before practicing if you’re experiencing chronic back pain.
- Improved strength: Downward Facing Dog strengthens the arms, shoulders, core, and legs. Beginners will usually start to feel the burn in their shoulders.
- Enhanced circulation: The inversion of Downward Facing Dog helps to improve blood circulation throughout the body. There are lots of inverted yoga poses, but Down Dog is definitely one of the most accessible to beginners.
- Reduced stress: Downward Facing Dog can help to reduce stress and anxiety by calming the mind and relaxing the body.
- Improved balance and coordination: Downward Facing Dog requires balance and coordination to maintain, which can help to improve these skills over time. It’s a good place to start when you’re first dipping a toe into inversions and can form a basis for more complicated ones.
In addition to these general benefits, in some cases Downward Facing Dog has also been shown to offer a number of more specific health benefits, such as:
- Reducing back pain: Downward Facing Dog can help to relieve back pain by stretching and strengthening the muscles that support the spine and, as mentioned above, relieving tension in the hamstrings,
- Improving digestion: Downward Facing Dog can help to improve digestion by stimulating the internal organs, almost like giving your organs a gentle massage.
- Boosting the immune system: The inversion of Downward Facing Dog can help to boost the immune system by increasing the flow of white blood cells. This can also be said of many other yoga poses, which tend to “get your juices flowing”.
- Relieving headaches: Downward Facing Dog can help to relieve headaches by improving blood circulation to the head. Be careful with this one and be sure to listen to your body.
- Improving sleep quality: Downward Facing Dog can help to improve sleep quality by reducing stress and anxiety. All mindfulness activities can contribute to this effect.
How to do Downward Facing Dog
This pose is a great place to start on your yoga journey because it’s relatively simple to explain and to practice. To do Downward Facing Dog, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart (often called “Table Top” position). Tuck your toes under and lift your knees off the ground, pressing your hips back and up towards the ceiling. Try your best to keep your back straight and your shoulders relaxed. It can also be a good idea to give your head a gentle shake to ensure you’re not holding tension in your neck. Now just press your palms firmly into the ground and engage your core. Ideally you can hold the pose for 5-10 breaths, although at first you may need to reduce the time in this pose and then over time you can hold it for longer if comfortable. If you’d like to fully explore Downward Facing Dog, including learning some preparatory poses that help to get your body ready for it, then check out our Delighted Dog Flow video class.
Modifications
A common situation that might pop up at first is that you will be unable to comfortably hold Downward Facing Dog with your legs straight. You may have seen a million super flexible instagram yogis all with perfect form and it is just completely inaccessible to you. I’m here to tell you that you can bend your knees as much as you need to. You heard that right! It’s ok to modify this pose by giving a generous bend to your knees. Straightening out your legs will come with time. You can also use a block to support your hands or feet. One last thing: if you have any pain in your back or neck, come out of the pose. It’s always good to be gentle with yourself and listen to your body. Yoga is about connecting with yourself, not pushing past your limits.