Step by Step Guide

  1. Begin on your hands and knees in a tabletop position (hands under shoulders, knees under hips).
  2. Tuck your toes, lift your hips towards the ceiling, and straighten your legs.
  3. Hands should be shoulder-width apart, fingers spread, and palms pressing firmly into the mat.
  4. Lift your sitting bones towards the ceiling, creating an inverted V shape with your body.
  5. Keep your knees slightly bent if you’re a beginner, gradually working towards straightening them.
  6. Ground your heels toward the mat. They don’t need to touch; focus on feeling a stretch in the back of your legs.
  7. Relax your head between your arms, keeping your neck in line with your spine.
  8. Gaze towards your feet or slightly between your legs.
  9. Engage your core muscles to support your lower back.
  10. Broaden your shoulder blades and keep your shoulders away from your ears.
  11. Breathe deeply and steadily, focusing on the expansion and contraction of your ribcage.

Benefits of The Downward-Facing Dog Pose

  1. Stretches and Strengthens: It stretches the entire back of the body, including the spine, hamstrings, and calves, while strengthening the shoulders, arms, and wrists.
  2. Energizing and Calming: The pose rejuvenates and energizes the body while providing a sense of calm and focus.
  3. Improves Circulation: Inverted positions like Downward Dog can enhance blood circulation throughout the body.

Beginner Tips:

  1. Modify the Distance: If you feel tight, you can walk your hands slightly forward, bringing them in front of your shoulders.
  2. Bend Your Knees: If your hamstrings are tight, keep a slight bend in your knees to protect your lower back.
  3. Use Props: Place a block under your hands to ease wrist discomfort or under your heels if they don’t reach the floor.
  4. If you have wrist issues, try variations such as Dolphin Pose or use props to alleviate pressure.
  5. Modify the pose based on your comfort level, and avoid forcing yourself into the full expression.