Downward Facing Dog

A foundational inverted standing posture that explores weight through the hands and feet, spinal length and whole-body organisation.

“Root through hands and feet. Let the spine lengthen. Breathe.”

Downward Facing Dog is both a resting shape and an active transition. It asks the body to organise itself between four points of contact, with the hips lifting away from the hands and feet. The pose introduces arm support, gentle inversion and the relationship between effort, space and breath.

The purpose is not to place the heels on the floor or make straight lines. The purpose is to find a version where the hands feel clear, the spine has room and the breath can remain steady.

1. 1Begin on hands and knees.
2. 2Place your hands a little forward of the shoulders.
3. 3Spread the fingers and allow the palms to meet the floor.
4. 4Tuck the toes.
5. 5Lift the knees and send the hips up and back.
6. 6Keep the knees bent as much as needed.
7. 7Allow the spine to lengthen between the hands and the pelvis.
8. 8Let the head hang with ease.
9. 9Breathe naturally.
10. 10Remain for several breaths, then lower the knees to come out.

Instead of searching for the “correct” position, notice:

• •Can the hands feel grounded without gripping?
• •Are the shoulders spacious or compressed?
• •Does bending the knees give the spine more room?
• •Where does the weight naturally settle?
• •Can the neck soften while the arms stay engaged?

Let the breath show how much effort is present. If breathing feels narrow, explore bending the knees, shortening the stance or resting before returning.

Observe how the student carries weight through the hands. Notice the relationship between the shoulders, spine and pelvis before offering change. The shape often reveals how someone meets effort.

Reflect after practising:

• •What changed when you bent your knees?
• •Did your weight move more into the hands or the feet?
• •Could your neck soften?
• •What helped the breath feel less crowded?

Rather than mistakes, you may notice:

• •Locking the knees
• •Collapsing into the shoulders
• •Gripping the fingers
• •Rounding the upper back
• •Forcing the heels down
• •Holding the breath

• •Bend the knees generously
• •Place the hands on blocks
• •Shorten the stance
• •Practise with hands at a wall
• •Rest in Child's Pose between attempts

• ✓The hands and feet feel connected.
• ✓The spine has a sense of space.
• ✓The breath remains available.
• ✓Effort feels steady rather than forced.