Downward-Facing Dog Pose

Start in Tabletop Position:
- Begin on your hands and knees with your wrists directly under your shoulders and knees under your hips.
- Spread your fingers wide and press your palms firmly into the mat.
Engage Your Core:
- Activate your abdominal muscles to stabilize your spine.
- Keep your back flat and avoid sagging or arching.
Lift Your Hips:
- Tuck your toes under and exhale as you lift your knees off the mat.
- Straighten your legs as much as comfortable, lifting your hips toward the ceiling to create an inverted “V” shape.
Position Your Body:
- Keep your arms straight, pressing firmly through your palms and extending your shoulders away from your ears.
- Allow your head to hang naturally between your arms, aligning your neck with your spine.
- Lengthen through your back and draw your shoulder blades down your back.
Adjust Your Legs and Feet:
- If your hamstrings feel tight, keep a slight bend in your knees.
- Aim to press your heels gently toward the ground, but they do not need to touch the mat.
Hold the Pose:
- Maintain even breathing as you hold the pose for 5–10 breaths.
- Focus on evenly distributing weight between your hands and feet.
Release the Pose:
- To come out, lower your knees to the mat and return to the tabletop position.

Warm-Up Beforehand: Stretch your hamstrings, shoulders, and back with preparatory poses like Child’s Pose or Cat-Cow.
Modify if Needed:
- Use blocks under your hands if your hamstrings are tight.
- Bend your knees to maintain a straight spine if flexibility is limited.
Engage Your Muscles: Activate your thighs to protect your hamstrings and distribute weight evenly between your upper and lower body.
Check Alignment:
- Keep your wrists aligned with the front of the mat.
- Ensure your feet are hip-width apart and parallel.
Avoid Common Mistakes:
- Do not let your shoulders collapse; keep them strong and broad.
- Avoid rounding your back or allowing your hips to sag.

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