Downward-Facing Dog

Instructions

1. 1Begin on all fours with wrists shoulder-width apart, fingers spread wide and the index fingers pointing forward, pressing evenly through the entire hand.
2. 2Tuck the toes under, engage the core, and on an exhale lift the hips up and back until the body forms an inverted V-shape.
3. 3Straighten the legs as much as possible without rounding the spine, and press the heels gently toward the floor — they do not need to touch.
4. 4Rotate the upper arms outward to broaden the collarbones and draw the shoulder blades away from the ears and toward the tailbone.
5. 5Keep the neck long and the head relaxed between the upper arms, gazing toward the navel or between the thighs.
6. 6Breathe deeply for 5–10 breaths, pedaling the heels alternately to warm up the calves and hamstrings if needed.

Contraindications & precautions

• ⚠Carpal tunnel syndrome or wrist pain — place fists or forearms on the mat instead of open palms to reduce compression on the wrist joint.
• ⚠Late-stage pregnancy (third trimester) — the inverted position can cause discomfort; modify by widening the stance significantly or practice Puppy Pose instead.
• ⚠Uncontrolled high blood pressure or glaucoma — the semi-inverted position increases intraocular and intracranial pressure; consult a doctor before practicing inversions.