What is Downward dog?
The Sanskrit name breaks down as adho (downward), mukha (face), svana (dog) and asana (pose), after the way a dog stretches. Hands and feet are on the floor with the hips lifted high, making an upside-down V. In Surya Namaskar it appears as Parvatasana, the mountain pose.
How to do Downward dog
- Start on hands and kneesWrists under shoulders, knees under hips.
- Spread the handsFingers wide, middle fingers pointing forward. Press the whole hand down, especially the base of the index finger and thumb, to protect the wrists.
- Tuck the toes and lift the hipsBreathing out, lift the knees off the floor and send the hips up and back.
- Keep the knees bent at firstLengthen the spine before you try to straighten the legs.
- Let the head hangBetween the upper arms, neck relaxed, ears near the arms.
- Reach the heels towards the floorThey do not need to touch. Pedal the feet gently to stretch the calves.
- Hold for 5 to 10 breathsThen lower the knees and rest in Child's pose.
Why bent knees are fine
The main aim is a long, straight spine, with the hips high and the back flat. If your hamstrings are tight, straightening the legs pulls the back into a rounded hump, which defeats the purpose. Bend the knees as much as you need to keep the back long. Over weeks, the legs will straighten on their own.
Easier versions
| Version | How | Good for |
|---|---|---|
| Wall dog | Hands on a wall at hip height, walk back until the body makes an L shape | Wrist pain, high blood pressure, beginners |
| Chair dog | Hands on the seat or back of a sturdy chair against a wall | Seniors, stiff shoulders |
| Puppy pose | From hands and knees, walk hands forward and lower the chest, hips over knees | A shoulder stretch without full weight on the hands |
| Forearm dog | Forearms on the floor instead of hands | Wrist problems; needs shoulder strength |
Benefits
- Stretches the back of the bodyHamstrings, calves and the long muscles along the spine.
- Builds upper-body strengthThe arms, shoulders and upper back hold part of your weight.
- Lengthens the spineA welcome change after sitting hunched for hours.
- A mild inversionWith the head below the heart, many people find it refreshing. It is also a gentle introduction to bearing weight on the hands.
- Links a flowIt is a resting point and transition in Surya Namaskar and flowing classes.
Common mistakes
- Rounded back: bend the knees and lift the hips higher.
- All the weight in the wrists: press through the fingers and shift weight back towards the legs.
- Shoulders hunched to the ears: broaden the shoulders and draw them away from the ears.
- Stance too short or too long: from hands and knees, the hands should be slightly ahead of the shoulders.
- Holding the breath: keep breathing slowly.
Who should take care or avoid it
- Glaucoma, recent eye surgery or detached retina: avoid head-down poses. Use the wall version only if your doctor agrees.
- Uncontrolled high blood pressure or heart disease: use the wall version and avoid long holds.
- Wrist, elbow or shoulder injuries: use the wall, chair or forearm version.
- Later pregnancy: keep holds short or use the wall; skip if you feel dizzy or breathless.
- Vertigo: come up slowly, and skip if it brings on dizziness.
Downward dog: common questions
Why can't my heels touch the floor in Downward dog?
Tight calves and hamstrings, and your body's proportions. It is very common and not needed for the benefits.
Why do my wrists hurt in Downward dog?
Too much weight in the heels of the hands. Spread the fingers, press through the knuckles and shift weight towards the legs. Use the wall version if pain continues.
Should my legs be straight?
Only if your back stays long. Bent knees with a flat back are better than straight legs with a rounded back.
How long should I hold Downward dog?
Five to ten slow breaths. Rest in Child's pose afterwards.
Is Downward dog good for back pain?
It can ease stiffness for some people when done with bent knees. With significant back pain, check with a doctor and choose gentler poses. See yoga for back pain.
Who should not do Downward dog?
People with glaucoma or recent eye surgery, uncontrolled high blood pressure, and some wrist or shoulder injuries should avoid it or use the wall version.
Last updated 24 October 2026. This guide is for general education and is not medical advice.