Downward Dog is the upside-down V shape you come back to again and again in a flow class. It stretches the backs of the legs and the shoulders while building strength in the arms. In Erin's classes it is also the place to catch your breath between sequences.
How to do Downward Dog
- Start from tabletop or plank with your hands under your shoulders and fingers spread wide.
- Take your feet about hip distance apart, tuck your toes and lift your hips up and back.
- Press the floor away with your hands so your chest moves back toward your thighs.
- Let your heels reach toward the mat. They do not need to touch it.
- Bend your knees as much as you need to keep your spine long.
- Relax your neck and let your head hang between your arms.
Common mistakes
- Locking the knees straight and rounding the back just to get the heels down.
- Shrugging the shoulders up toward the ears.
- Walking the feet so close to the hands that the shape gets cramped.
Make it easier
- Keep your knees generously bent, or pedal your feet one at a time.
- Rest in Child's Pose instead if the hamstring stretch is too much today.
Erin's full guide: Downward Dog: The Fixes That Make It Feel Good
Practice Downward Dog in a free class
307 of Erin's classes include Downward Dog. These are the most practiced. The time shows where it comes up.
45 Minute Power Vinyasa Flow Yoga Class
Vigorous Vinyasa Flow Yoga Class (30 min)
Power Vinyasa Flow Yoga Class
60 Minute Deep Stretch Yoga Class
Invigorating Morning Flow Yoga Class
30 Minute Power Yoga Class
Morning Yoga - 20 Min Wake Up Sequence
35 Min Complete Vinyasa Flow Yoga Class
Yoga for Strength & Tone Class
Slow Flow Deep Stretch Yoga - 30 Minutes
Chest, Shoulders, Upper Back Yoga Class
Deep Stretch Yoga Class - 15 MinutesDownward Dog: common questions
How do you do Downward Dog?
Start from tabletop or plank with your hands under your shoulders and fingers spread wide. Take your feet about hip distance apart, tuck your toes and lift your hips up and back. Press the floor away with your hands so your chest moves back toward your thighs. Let your heels reach toward the mat. They do not need to touch it.
Is there an easier version of Downward Dog?
Yes. Keep your knees generously bent, or pedal your feet one at a time. Rest in Child's Pose instead if the hamstring stretch is too much today.
What are the most common Downward Dog mistakes?
Locking the knees straight and rounding the back just to get the heels down. Shrugging the shoulders up toward the ears. Walking the feet so close to the hands that the shape gets cramped.
Where can I practice Downward Dog in a free class?
307 free Five Parks Yoga classes include Downward Dog. The most practiced is 45 Minute Power Vinyasa Flow Yoga Class.
Move within what feels right for your body, and check with your doctor if you have an injury.
Get new classes from Erin
Free classes, retreat dates and the occasional note. Unsubscribe any time.