Downward-Facing Dog

How to

1. Start on hands and knees
2. Spread fingers wide, press through palms
3. Tuck toes and lift hips up and back
4. Straighten legs as much as comfortable
5. Press heels toward the floor
6. Lengthen through the spine
7. Relax head between arms

Benefits

• Strengthens arms and legs
• Stretches hamstrings, calves, and spine
• Energizes the body
• Relieves stress

Caution

• Carpal tunnel syndrome
• Late-term pregnancy
• High blood pressure

Tips

• Focus on lengthening the spine rather than straightening legs
• Keep shoulders away from ears

Variations

• Bent knees for tight hamstrings
• One-legged dog

Before this pose

After this pose

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher