How to do downward dog

Coach's Tips

Support your weight on your hands and feet while lifting your hips upward.

Start Position

1. For any injuries or pain, adjust the pose accordingly and consult a medical professional if needed.

2. Pay attention to your body's signals - if it causes discomfort, gently exit the pose.

3. If your wrists feel strained, rest your hands on yoga blocks or a folded blanket.

Proper Form

1. As you exhale, push your chest towards your thighs and lengthen your spine.

2. Align your neck with your spine and focus your gaze between your legs or towards the ceiling.

3. Keep your hips elevated and your feet at hip-width distance.

4. Extend your heels away from you, towards the ground.

5. Practice taking 5-10 deep breaths, then gradually lower your knees to the ground.

Breathing Technique

1. Inhale deeply as you enter the pose, and exhale deeply as you exit the pose.

2. Concentrate on your breathing and the movements of your body.

Precautions

1. Begin on your hands and knees on the floor, ensuring your wrists are directly below your shoulders and your knees below your hips.

2. Spread your fingers widely and apply firm pressure through your palms and knuckles.

3. Tuck your toes under and lift your hips upwards and back away from your hands, with your knees bent and heels raised off the floor.