Downward Dog

Downward Dog gif

Coach's Tips


How to Downward Dog

Starting Position

1. If you have any injuries or pains, modify the pose and consult a doctor if necessary.

2. Listen to your body - if it's uncomfortable, come out of the pose.

3. If your wrists are uncomfortable, place your hands on blocks or a folded blanket.

Proper Form

1. On an exhale, press your chest back towards your thighs and lengthen your spine.

2. Keep your neck in line with your spine and your gaze between your legs or up towards the ceiling.

3. Keep your hips lifted and your feet hip-width apart.

4. Push your heels away from you, towards the floor.

5. Take 5-10 deep breaths, then slowly lower your knees to the floor.

Breathing Technique

1. As you move into the pose, inhale deeply and as you move out of the pose, exhale deeply.

2. Focus on the breath and the movement of your body.


1. Start by getting on all fours on the floor. Your wrists should be directly below your shoulders and your knees should be directly below your hips.

2. Spread your fingers wide and press firmly through your palms and knuckles.

3. Tuck your toes and lift your hips up and back away from your hands. Keep your knees bent and your heels lifted off the floor.

Curious about a Core workout plan that includes the Downward Dog

Downward Dog Alternatives

Downward Dog vs

Get Personalized Plans
& Detailed Guidance

Banner Image