How to Do the Downward-Facing Dog

Stretch and bend your way to a healthier body by doing the Downward-Facing Dog!

How to Do the Downward-Facing Dog

The Downward-Facing Dog is an excellent yoga pose that firms your glutes while stretching your shoulders, chest and core. It targets your upper and lower body from your arms all the way to the arches of your feet. It even helps relieve fatigue and is a great therapeutic exercise for asthma. To do this yoga pose, just follow these instructions!

How to Do the Downward-Facing Dog

  1. Begin by lying stomach down on the floor (your face should not be touching the ground). Place your arms to your sides and your feet together.
  2. Place your hands on the floor in line with the center of your chest.
  3. Press your hands on the floor, straighten your arms and lift your upper body.
  4. Tuck your toes up and step them on the floor.
  5. Lift your hips up toward the ceiling.
  6. Straighten your knees and try to lift your hips higher. Your hands should be pressed on the ground with your fingers spread firmly. The position should look like a capital letter A.
  7. Engage your thigh muscles and try to place your heels down on the floor.
  8. Shift your attention to your arms. Make sure your elbows are straight.
  9. Hold the position and take a deep breath. Take note: the length depends on the type of yoga routine. You can hold the position longer.

Practice this strengthening yoga pose today!


For your safety, DO NOT practice the Downward-Facing Dog if you have the following conditions:

  • Carpal tunnel syndrome
  • Wrist injury
  • Shoulder injury
  • Back injury (especially the lower back)
  • Pregnancy

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