Spotlight On Downward Dog Pose


Downward dog is the backbone of most yoga practices. It offers a chance to recover from more strenuous poses in the form of a full body stretch.

What it is: Our version of this pose uses a table or desk and can be done in a crowded classroom.

Why we love it: Downward dog is a great pose to help energize your class. It can help students awaken their minds and apply greater focus to the lesson or task before them.

How to do it:

  • Stand tall facing your desk.

  • Breathe in, place both hands flat on a table or desk. Stand with your feet hip-width apart and toes forward.

  • Breathe out, fold forward so your head almost touches the edge of the desk. This is Downward Dog.

  • Let your hands slide away from you so your arms are stretched out. Then press your hands down flat, with fingers spread wide.

  • Keep your feet where they are and bend your knees, to tip your hips up and back.

  • Stay here for three more deep breaths.

  • Breathe in slowly and evenly. Breathe out slowly and evenly, too. Two more breaths.

  • Breathe in. Notice if you have a stretch in your back and spine. Breathe out.

  • Breathe in. Notice if you have a stretch in your arms and legs. Breathe out.

  • Breathe in. Slide your hands closer to you and slowly stand tall. Breathe out.

  • Place one hand on your heart and one hand on your belly. Notice your heartbeat and notice your breath.

  • Downward Dog can help you focus and wake up your mind and your muscles.

Downward dog helps to stretch and strengthen your whole body – arms, back, torso and legs. It energizes the body and helps calm the brain and may relieve symptoms of anxiety and depression.

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