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About this Practice
Downward-Facing Dog — one of the most recognised yoga postures and an excellent full-body stretch. Both a resting pose and an active posture that builds strength and flexibility simultaneously.
How to Practise
- 1
Begin on hands and knees. Spread fingers wide.
- 2
Tuck toes, lift knees off floor, press hips up and back.
- 3
Straighten legs as much as comfortable.
- 4
Press floor away with hands. Head hangs between arms.
- 5
Hold 5–10 breaths.
Benefits
- ✓Stretches hamstrings, calves, and spine
- ✓Strengthens arms and shoulders
- ✓Relieves back pain
- ✓Energises and calms the nervous system
- ✓Improves circulation
Health Goals Addressed
⚠️ Cautions & Contraindications
Carpal tunnel. Third trimester of pregnancy. High blood pressure (use blocks).
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.