Downward Facing Dog

The downward-facing dog has the benefits of calming the brain, helping relieve stress, and curing mild depression. It gives you energy, helps the shoulder muscles strech out, hamstrings, calf muscles, arches, and even the hands too. It strengthens up the arms and the legs. It helps menopause symptoms. It relieves all that menstrual pain down. It helps guard against osteoporosis. It helps with your digestion. It can also help you relieve your headaches, insomnia, and fatigue. It is good if you have really high blood pressure, flat fee, and sinusitis. What a great pose! It does about everything. This is a great pose to know and practice on.

The downward-facing dog is a pretty famous yoga pose. First, let’s take a look at a step-by-step introduction to it.


  1. Get onto the floors on the knees and hands. Put your knees right below the hips and the hands should be just in front of the shoulders. Reach the palms outward, index fingers should be parallel or turned out just a little, and then put the toes below.
  2. Let out an exhalation and lift the knees upward from the floor. Initially, make sure the knees a little bent and heels upward from the floor Stretch your tailbone outside from the behind of the pelvis and move it slightly in to the pubis. Once you have this resistance in place, lift up the rear bones up on toward the ceiling, and push the inner legs into the groin area with your inner ankles.
  3. Let out another exhalation, and move the upper part of the thighs back up to reach out your heels into the floor or down to the floor. Make the knees straighter first, but don’t lock them together. Tense the outside part of the thighs and move the upper thighs inside a little. Narrow the pelvis in the front region.
  4. Tense up the outer part of the arms, and push your index fingers into the floor. Lift up along the arms all the way from wrists to your shoulders. Tense the shoulder blades right against the back, and then stretch them out and bring them inward to the tailbone. Make sure your head lies between your upper arms. Don’t let it rest down.

The anatomical focus of this pose is the upper back. One of its therapeutic applications is sinusitis.

The Contraindications and Warnings of This Pose

There are some contraindications and warnings for this pose though. It can be bad for those with carpal tunnel syndrome, diarrhea, and high blood pressure.

Tips, Variations, Modifications and Props, and Partnering

One beginner’s tip is that if you have some trouble letting go and opening up your shoulder blades again in this pose, then you should lift your hands above the floor with a couple of books or on a chair seat. If you want to spice up this pose a little, then take in an inhalation and raise up your right leg in a parallel position with the torso line, and hold onto this for about half a minute and this will keep your hips at the right level and to press right through the area of the heel. Release as you exhale, and repeat this with the left side for the identical amount of time. Modify this pose as such.

If you want to feel the work of on the outer part of the arms then put a loop and tighten a strap around the arms right above the elbows. Try to picture that the strap is continuing to tighten inwards. Press the outer arms against the bones. Once you have this resistance, then pull the inner shoulder blades together in an outward direction. If you have a partner, he can help you understand the right way to work out your thighs when you’re in this pose. Get your partner to stand in back of you and wrap a strap about your groins, and have them snuggle that strap right into the crease in between your thighs and the front of your pelvis. Your partner should yank on this strap in a parallel way with your spine line. Tell your partner to extend their arms out fully, make sure you bend the knees together, and the chest lifted up. Let loose the tops of the bones of the thighs deeper and stretch out your torso from the strap as well.

One of the preparatory poses is the plank pose. One of the follow-up poses is the standing pose. You can deepen the pose too. If you want to lengthen the stretching in the back part of the legs, then just lift a little higher with the balls of your feet, and pull your heels about a ½ inch above the floor. Bring your inner groins into the pelvis, and lift them actively from the inner heels. Then, put the heels back into the floor, and move the heels out a little quicker than the inner ones.

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