How to do Downward-Facing Dog
- From hands and knees, tuck the toes and lift the hips up and back.
- Press the hands down, lengthen the spine, keep the knees soft.
- Let the head hang and breathe, pedalling the heels if it helps.
Benefits
- Stretches hamstrings, calves and shoulders
- Strengthens the arms and core
- Energises the whole body
A note on safety
Bend the knees generously if hamstrings are tight; take care with wrist or shoulder issues. This is general guidance, not medical advice. A qualified teacher can adapt this pose to your body, which is exactly what we do in our private sessions at home in Doha.
FAQ
Why do my wrists hurt in Downward Dog?
Spread the fingers wide and press through the whole hand, not just the heels. If it persists, we can modify it for you.
Practise it with a teacher
Reading helps, but a teacher perfects your form. Book a session at home in Doha. First group class free.