A Step-By-Step Guide:
Here is a series of steps to perform the Downward-Facing Dog:
- Get on a mat.
- Sit and position your body on your knees and hands.
- Your hips should be under your knees, and your shoulders must be under your hands.
- Move your hands slightly forward and ensure that your ankles are backward.
- Lift your hips while straightening your legs.
- Spread your fingers and widen your hands.
- Let your shoulder blades slide down from the spine and spread your collarbone.
- Your head can hang but must not be too close to the shoulder blades, particularly to the ears.
- Look out to bring the burden of your body on your arms while keeping the quadriceps engaged.
- Let your heels move closer to the floor, but they shouldn’t touch the ground, and keep your tailbone high.
- Make sure your thigh is inwards.
- Hold this position for five breaths.
- Come out of the Downward-Facing Dog by exhaling, bending your knees, and getting back to your initial position.
Dos and Don’ts
Here is a list of things to remember when practicing the Downward-Facing Dog:
- It is always advisable to prefer the length of your spine over straight knees.
- Make sure not to touch your heel on the ground.
- Draw your belly in and engage your core.
- Ensure your shoulders are inwards.
Here is a list of things to avoid when practicing the Downward-Facing Dog:
- Many practitioners do not release the heels completely, but this is a mistake. This needs to be consciously taken care of, as being on the balls of the feet can make the pose move forward.
- Individuals with high blood pressure, heart disease, vertigo, or a wrist injury should avoid practicing the Downward-Facing Dog.
- Women in the third trimester of pregnancy should avoid practicing the pose.
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