Downward-Facing Dog is both a rest and a strengthener. The hands and feet root, the hips lift, and the spine hangs long. In many modern classes it is a home base between standing poses; in classical Hatha it is a mild inversion.
Bend the knees as much as you need. A long spine with bent knees is the real pose.
How to practise
- From all fours, tuck the toes and lift the hips up and back.
- Hands are shoulder-width, fingers spread, middle fingers pointing forward. Press the floor away.
- Feet are hip-width. Heels reach toward the floor (they need not touch).
- Draw the sitting bones up. Let the head hang between the arms. Gaze toward the navel or the knees.
- To rest, drop the knees and sit back in Child’s Pose.
Hold 30–60 seconds. Repeat 2–3 times, resting in Child’s Pose between.
Benefits
- Stretches hamstrings, calves, spine and shoulders
- Strengthens the arms, wrists and legs
- A mild inversion that can relieve fatigue
- Improves circulation and body awareness
Precautions
Avoid putting full weight on the wrists in carpal-tunnel or recent wrist injury — come onto the forearms (dolphin). Be cautious in high blood pressure, late pregnancy, glaucoma or shoulder injury.
