Downward-Facing Dog
Maya - Pose Assistant
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Benefits
Downward-Facing Dog is a cornerstone yoga pose offering a mild inversion, full-body stretch (especially shoulders, hamstrings, calves), and strengthening for arms and legs. It energizes the body, calms the brain, improves digestion, and relieves fatigue.
Practice Guide
Start on hands and knees (Tabletop). Place hands slightly forward of shoulders, shoulder-width apart, fingers spread wide.
Tuck toes under. Exhale, lift knees off floor, sending hips up and back towards ceiling, forming an inverted 'V' shape.
Straighten legs as much as comfortable, pressing heels towards floor (they may not reach). Keep slight bend in knees if hamstrings tight.
Press firmly through entire hand, especially base of index finger and thumb. Rotate upper arms externally (away from ears).
Let head hang freely between arms. Gaze towards feet or navel.
Engage core slightly. Draw chest gently towards thighs.
Hold, breathe deeply. Exit: Exhale, bend knees, lower back to Tabletop or Child's Pose.
Modifications
Bend knees significantly if hamstrings are tight or lower back is rounding.
Keep heels lifted off the floor.
Widen the stance of hands or feet slightly.
Use yoga blocks under hands if shoulders/wrists are tight.
Practice with hands on a wall and torso parallel to floor (L-shape prep).
Safety Notes
⚠Carpal tunnel syndrome (modify hand position - fists, blocks, or use Dolphin)
⚠Late-stage pregnancy (can cause dizziness/heartburn - modify or avoid)
⚠High blood pressure or headache (avoid holding long, listen to body, keep head supported if needed)
⚠Diarrhea
⚠Eye problems like glaucoma or detached retina (avoid prolonged inversion or consult doctor)
⚠Acute shoulder injury
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.