Yoga Dog Pose

Click here for body preparations.

PLEASE USE A YOGA MAT FOR EACH ASANA AND BODY PREPARATION.

ADHOMUKHA SVANASANA - Downward dog

Student in dog pose

Mave in dog pose

  1. Begin on all fours in the cat posture. Check that your hips and shoulders are facing forwards.
  2. Tuck your toes under and raise your knees so that you are in a small crouched position.
  3. As you tuck your chin in, begin to straighten your arms as you lean back with your body. You will feel your sitting bones and hips raise up into the air as you gradually straighten your legs. Feel your body weight lifting up towards the highest point of your hips then back towards your heels, and gently push away from your hands.
  4. Now step out slightly to the sides so that your feet are a little wider than your shoulders and position your heels so that they are flat on the floor. (If they are unable to rest flat, slowly pump them up and down.) As you feel your body stretching, with practice, your feet will eventually lie flat on the floor.
  5. Allow your head to fall between your arms slightly tucking your chin in.
  6. Remain in this pose until you feel ready to come out of it.
  7. When you are ready to come out, move your feet inwards to hip width apart. Slowly raise your head and transfer your weight forwards. Then bend your knees and gently lower them to the floor.
  8. Rest in pose of a child for a few moments before slowly coming up to a comfortable sitting position.

MODIFICATION

You may wish to use a wedge or block to place under your heels if your hamstrings are tight. Make sure your knees are slightly bent as this will help flatten your lumbar region, and it will feel more comfortable.

Please do not take your head lower than your elbows for this can create hyper-extension of the shoulders.

Summary of Downward Dog yoga pose

Alignment points Contra-indications Safety Instructions Benefits
  • Feet,heels and knees facing forwards
  • Hips square
  • Sitting bones towards the sky
  • Spine aligned
  • Chin tucked in
  • Hands and shoulders square, facing forwards
 Avoid if experiencing:
  • High or low blood pressure, detached retina and glaucoma
  • Avoid 1-3 days of menstruation and during whole of pregnancy
  • Do body preps first (Stretching ham- Strings, latissimus dorsi, soleus muscles)
  • Do partner work
  • Do in stages start with cat pose
  • Ensure body weight is lifted up towards hips, heels come down push away from hands
  • Increases energy
  • Stretches hamstring and calf muscles
  • Stretches spine
  • Strengthens arm muscles, pectorals and shoulder area
  • Enhances circulation to the head
  • Refreshes eyes and brain
  • Releases unwanted energies of the day/past
  • Brings you into the ‘moment’