Downward-Facing Dog
Downward Dog is one of the most practised yoga poses, used as both a stretch and a transition. Bent knees are perfectly fine — a long spine matters more than straight legs.
- Level
- Beginner
- Hold
- 5–10 breaths
- Focus
- Long spine; hamstring and shoulder opening
- Steps
- 7 cues · ~1 min
- Hips up and back
- Press through the knuckles
- Bend the knees to lengthen the spine
Step by step
How to do Downward-Facing Dog
StartBegin in Tabletop.
- 1
From Tabletop, walk the hands a palm's length forward, spread the fingers wide.
- 2
Tuck the toes under.
- 3
Exhale and lift the knees, sending the hips up and back.
- 4
Keep the knees bent at first to lengthen the spine fully.
- 5
Press the floor away, turning the upper arms outward to widen the shoulders.
- 6
Gradually straighten the legs and draw the heels toward (not necessarily to) the floor.
- 7
Let the head hang between the upper arms, neck relaxed.
- ↩
Coming out. Lower the knees to the mat and sit back into Child's Pose.
Breath
Deep, slow breaths; let each exhale send the hips higher.
Focus
Long spine; hamstring and shoulder opening
Why practise it
Stretches the back of the legs and shoulders; strengthens arms and upper back; energising.
Alignment
Cues & common mistakes
Aim for Hands shoulder-width, feet hip-width; spine long; ears in line with upper arms.
Teacher’s cues
- “Hips up and back”
- “Press through the knuckles”
- “Bend the knees to lengthen the spine”
Watch out for
Rounding the back to force straight legs, sinking into the shoulders and hands too close to the feet.
Make it yours
Easier, harder, supported
Hands on blocks or a chair seat; keep knees bent; try Dolphin for sensitive wrists.
- Three-legged Dog
- Pedalling the feet
- Blocks under hands
- Rolled mat edge under heels
In a sequence
Where it fits in a flow
BeforeTabletop
BeforeCat–Cow
BeforeExtended Puppy
This poseDownward-Facing Dog
AfterStanding Forward Fold
AfterPlank Pose
AfterChild’s Pose
Good to know
Questions
Do my heels need to touch the floor?
No. Heel height depends on your anatomy; aim for a long spine first.
Is Downward Dog a resting pose?
For experienced practitioners it can feel restful, but for most people it is active. Child's Pose is the true rest.
Svana means dog; part of the classical Sun Salutation sequence.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.
