Hands-Elevated Downward Dog
Maya - Pose Assistant
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Benefits
A pregnancy-safe variation of downward facing dog with hands elevated on blocks, chair, or wall. This modification reduces pressure on the wrists, avoids full inversion, and accommodates a growing belly.
Practice Guide
Place hands on yoga blocks, chair seat, or against wall at shoulder height.
Step feet back, creating an inverted V-shape with elevated hands.
Keep hands shoulder-width apart, fingers spread wide.
Straighten legs as much as comfortable, heels reaching toward floor.
Lengthen spine, creating space between vertebrae.
Keep head in neutral position, not dropping below heart level.
Breathe deeply, hold for 30-60 seconds.
Press hands firmly into support, engage arms.
To exit, walk feet toward hands or step forward one foot at a time.
Modifications
Use wall instead of blocks for even less inversion
Bend knees as much as needed for comfort
Place hands higher (chair back vs seat) for less intensity
Walk feet closer to hands to reduce hamstring stretch
Use two blocks under each hand for more stable base
Safety Notes
⚠Carpal tunnel syndrome or wrist injuries
⚠High blood pressure (avoid any inversion)
⚠Severe heartburn or acid reflux
⚠Diastasis recti (avoid if causes doming)
⚠Placenta previa or pregnancy complications
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.