Downward Dog: How to Do It the Right Way (Video Included)


How to Do Downward Dog

In Kundalini Yoga, Downward Dog (Adho Mukha Svanasana) is known as the “foundation pose.” It is easily the It is one of the essential poses in yoga, as it opens the front of the body, including the hips, heart, and lungs. This pose also strengthens and stretches the entire back body, from the heels to the crown of the head.

What Is Downward Dog Yoga Pose

Downward dog is a yoga pose where you stretch your body into an upside-down V-shape. It is used to help improve flexibility and range of motion.

Interestingly, most people, even those who do not practice yoga, know this pose. Of course, it gets its name because it resembles a dog stretching out its body.

Why Do People Do Yoga Pose

People do this pose to stretch and strengthen the entire body. This pose is a great way to stretch out the entire body, including the hamstrings, calves, and back. The pose also strengthens the arms and legs.

When Do You Do Downward Dog in a Yoga Session?

The pose opens up the chest and improves your breathing. Because it warms up the body, you can use it:

  • To prepare your body for your yoga routine
  • In between strenuous poses
  • At the end of your routine

What Are the Benefits of Downward Dog Pose?

Some benefits of downward dog include the following:

Downward dog yoga pose strengthens the muscles

Downward dog is an excellent way to build muscle strength and tone in your arms, legs, and back. Additionally, It is an excellent exercise for the hamstrings, calves, and glutes. Lastly, it also stretches the shoulders, wrists, and spine.

Improves flexibility and range of motion

This yoga pose improves your flexibility and range because it also stretches your spine and neck

Improves blood flow and circulation throughout your body

The downward dog stretches and compresses the spine and all of the muscles and organs in your body, increasing blood flow, which helps remove toxins and improve your organ functions. It also stimulates the immune system.

Acts as a stress reliever

Many people have found that yoga poses have a calming effect which helps relieve their stress and anxiety

Are There Risks?

The risks associated are primarily dependent on the person doing the pose. This pose is generally considered safe for people with adequate flexibility and strength. However, the pose can be riskier for people with less flexibility or strength. In particular, people with tight hamstrings or shoulders may experience discomfort or even injury if they attempt to do the pose.

How to Do Downward Dog

Tatler Hong Kong – Downward Dog
  1. Lower yourself to the ground so that your palms are flat on the ground and your knees are slightly bent.
  2. Spread your fingers and press your palms firmly into the ground.
  3. Raise your hips and lengthen your spine. Keep your head in line with your spine.
  4. Hold the position for as long as you are comfortable.


Many people who practice yoga also find that it cultivates a mindfulness and meditation practice. The physical and mental focus required in yoga can help develop steadiness and focus beneficial in meditation. Additionally, the combination of stretching and breath work in yoga can help to create a more relaxed and aware state of mind. As you can see, the practice of yoga can be a gateway to a more mindful and meditative lifestyle.