Downward Dog Instructions And Benefits

Downward Dog Instructions

Assuming you are already in a standing position, begin by placing your hands on your hips. Take a deep breath in and as you exhale, bend at the waist and allow your torso to fall forward until your palms reach the floor. If you can’t touch the floor, place your hands on a yoga block or stool in front of you.

Once your palms are on the floor (or on a block/stool), walk your feet back until your legs are straight and parallel to each other. Be sure to keep your shoulders over your wrists and your hips over your ankles – if necessary, place a yoga block under your pelvis for support.
From here, press into the palms of your hand to lift your torso and hips up off the floor (or block/stool). Keep pressing until your arms are straight and you have formed an upside down “V” shape with your body. Relax into the stretch and take deep breaths. To release, slowly lower yourself back down to the starting position.

Benefits of Downward Dog

The downward dog is a fundamental pose in yoga. Its benefits are many and include:

• Strengthening the arms, legs, and back
• Stretching the hamstrings, calves, and Achilles tendon
• Improving digestion
• Reducing anxiety and promoting relaxation

Modifications for Downward Dog

There are a few modifications that can be made to the downward dog yoga pose in order to make it more comfortable or to accommodate certain injuries. For example, if you have wrist pain, you can place your palms on blocks instead of directly on the floor. If you have shoulder pain, you can lower your head down between your arms instead of keeping it up. And if you have back pain, you can keep your knees bent instead of straightening them. These are just a few examples – there are many other possible modifications that could be made depending on your particular situation. Talk to your yoga teacher or doctor before making any changes to ensure that they are appropriate for you.