Downward-Facing Dog is the most recognisable pose in modern yoga and one of the few that stretches and strengthens at the same time. The body forms an inverted V: hands and feet on the mat, hips lifted high, spine long. It is both a resting pose and a mild inversion, appearing in almost every Sun Salutation and used throughout practice as a place to gather the breath.
▶ Practice Downward-Facing Dog with AI cameraCome to hands and knees with your wrists under your shoulders and knees under your hips. Spread your fingers wide and press the whole palm down.
💡 Press firmly through the base of the index finger to protect the wrists.
Turn your toes under and lift your knees a few centimetres off the mat, keeping them bent for now.
💡 There is no rush to straighten the legs.
On an exhale, press the floor away and send your hips up and back, as though a string were lifting your tailbone toward the ceiling.
💡 Up and BACK — most people lift up but forget to go back.
Straighten your arms and reach your chest gently toward your thighs so the spine grows long. Draw the shoulder blades down away from the ears.
💡 A long spine matters more than straight legs. Keep the knees bent if the back rounds.
Slowly straighten the legs as far as your hamstrings allow and reach the heels toward the mat. They do not need to touch.
💡 Bicycle the legs — bend one knee then the other — to release the calves.
Let your head hang freely between your upper arms and gaze softly toward your feet. Take five steady breaths.
💡 If the neck grips, you are probably holding the head up rather than letting it hang.
Turn on your webcam and let CheckMyPose's AI check your alignment, score your form, and guide you — free, no install.
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