The Role of the Downward Dog Pose in Yoga
Table of Contents
What Is Downward Dog
The Downward Dog is a popular Yoga pose that promotes blood flow and stretches the entire Posterior Chain. Many individuals practice the Downward Dog outside of Yoga because of its many benefits. As well, the lack of space and equipment needed to perform the Downward Dog makes it a convenient exercise for at home, on the go, or when you are travelling. A fun fact is that the Downward Dog gets its name from its resemblance to a dog stretching.
How to Do Downward Dog
The Downwards Dog is a simple bodyweight movement to learn. Follow these easy steps to learn how to perform the Downwards Dog:
Begin standing with your feet flat on the floor.
Bend forwards to bring your palms down to the ground in front of you. You can bend your knees If you need too!
Once your hands have made contact with the ground, walk them forwards until your legs are fully extended.
Push your butt back into the air and make sure that your arms are also fully extended.
You have now completed the Downwards Dog!
Downward Dog Form
Just like any other exercise, there are some key points to follow when completing the Downwards Dog. Following these cues will ensure that you are reaping all of the benefits of the exercise, as well as avoiding potential injury that comes from having bad form. When performing the Downwards Dog, follow these tips:
Keep your arms and legs fully extended.
Let your head and neck relax! Theses muscles do not need to be tight.
Maintain a straight spine.
Downward Dog Benefits
There as so many benefits to performing the Downward Dog- it’s a no-brainer why the movement is so popular both in and outside of Yoga. Here are just a few of the benefits of consistently including the Downward Dog in your exercise routine:
Helps to relieve stress.
Stretches the Posterior Chain.
Helps to strengthen the arms and legs.
Can help to relieve back pain, menstrual pain, headaches, and stiffness.
Helps to build bone density (can help to prevent Osteoporosis).
Improves blood circulation.
Why Is The Downward Dog Useful
The Downward Dog is not just a useful exercise to increase strength in the arms and the legs, but also is an opportunity for meditation. Try focusing on your breathing as you perform the movement and check in with how the body is feeling. The Downward Dog is a great movement for reducing back pain, and even reducing pain associated with Sciatica. Furthermore, if you cannot perform the conventional Downward Dog, there are variations you can try.
Overall, the Downward Dog is a great exercise for both the body and the mind.
Downward Dog Muscles Worked
One of the great benefits of the Downward Dog is that it is a full body exercise! The Downward Dog engages the muscles of the Posterior Chain, which you can learn more about here. The specific muscles worked in the Downward Dog are:
Hamstrings (Semitendinosus, Semimembranosus, and Biceps Femoris)
Downward Dog Variations
Here are a few variations of the Downward Dog that you can include in your exercise routine:
Plank to Downward Dog
The Plank to Downward Dog can be initiated from either a plank or a downward dog position. For this example we’ll start with the plank, then lift your hips up while pushing through your palms.
Downward Dog Push Up
The Downward Dog Push Up is a challenging progression to the conventional Downward Dog. Perform a Downward Dog as usual. Once you are in the position, come forwards into a high push-up position. Next, perform a push-up. Your knees and hips should not make contact with the ground. Return to the high push-up position, and then transition back into your Downward Dog. Repeat the movement for 3 sets of 10 reps if you can!
Downward Dog At The Wall
The Downward Dog at the Wall is a regression to the conventional Downward Dog for those who may not be able to get down onto the floor, or if you do not have enough space to perform a regular Downward Dog. Place both palms flat on a wall at about shoulder height. Step backwards until your arms and legs are fully extended, your buttocks is pushed back, and your head is hanging below the arms. Hold this position for as long as you’d like.
