"This pose is important to do for the spine because it creates opening in the chest and shoulders," Jerrelle Wilson, E-RYT 500, told POPSUGAR. Wilson said there is no one specific way to do Downward Facing Dog, and he recommends playing with shoulder variations and chest placement. You can hold this pose with bent knees or with your legs fully lengthened, and you can also tuck your hips under your body or not, he said. "My biggest tip for Down Dog is to play around with it. Don't become rigid with how it's supposed to look rather than explore how it can make the body and spine feel." Wilson advises to do this pose every day, multiple times a day.
- Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
- Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into the classic upside-down-V shape called Downward Facing Dog.
- Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
- Hold for 30 seconds or for five deep breaths.
