Downward Facing Dog which is also known as Downward Dog and Adho Mukha Svanasana, is one of the most recognized yoga poses of all time. Downward Dog pose stretches the hands, hamstrings, calves, shoulders and arches of the foot.

💪Some other benefits include calming the brain, relieving stress, improving digestion, energizing the body,relieving headache, back pain, insomnia and fatigue.👌🏻👍🏻

I teach this pose in every single yoga class because of the amazing benefits. 🙏🏻Yet sometimes doing the traditional downward facing dog can get a little repetitive. 👯‍♀️👯‍♀️

So to mix things up, feel free to try out these other variations and challenge yourself 😊 Also check out my Youtube channel below: 

1. Traditional Downward Facing Dog

• Feet are hip distance apart
• Legs fully extended straight
• Press the palms firmly into the matt shoulder distance apart
• Engage the core
• Make a straight line from your wrists to your hips
• Breathe 😊

2. Knee Bent Downward Facing Dog

• Feet are hip distance apart
• Knees are bent slightly
• Press the palms firmly into the matt shoulder distance apart
• Engage the core
• Make a straight line from your wrists to your hips
• Breathe 😊

3. Head to Knee Downward Facing Dog

• Feet are hip distance apart
• Knees are bent
• Press the palms firmly into the matt shoulder distance apart
• Engage the core
• Draw the crown of the head to the knees
• Breathe 😊

4. Wide Legged Downward Facing Dog

• Feet are wider than hip distance apart
• Legs fully extended straight
• Press the palms firmly into the matt shoulder distance apart
• Engage the core
• Make a straight line from your wrists to your hips
• Breathe 😊

5. Twisted Downward Facing Dog

• Feet are hip distance apart
• Legs are fully extended straight
• Press the palms firmly into the matt shoulder distance apart. Then with one arm, catch a hold of the opposite foot.
• Engage the core
• Lengthen the spine
• Breathe 😊

6. Cow Face Legs in Downward Facing Dog

• Feet are hip distance apart
• One leg fully extended straight
• One leg with knee bent over the other (Cow Face legs)
• Press the palms firmly into the matt shoulder distance apart
• Engage the core
• Make a straight line from your wrists to your hips
• Breathe 😊

7. One Knee Bent Down Dog

• Feet are hip distance apart
• One leg fully extended straight
• One leg with knee bent and toes pointed up
• Press the palms firmly into the matt shoulder distance apart
• Engage the core
• Make a straight line from your wrists to your hips
• Breathe 😊

8. Three Legged Dog

• Feet are hip distance apart
• One leg fully extended straight heel on matt
• One leg fully extended straight with toes pointed up to ceiling
• Press the palms firmly into the matt shoulder distance apart
• Engage the core
• Make a straight line from your wrists to your hips
• Breathe 😊

9. Hip Opening Downward Facing Dog

• Feet are hip distance apart
• One leg fully extended straight heel on matt
• Lifting the other leg up. Bend your knee and point your toe out to open the hip.
• Press the palms firmly into the matt shoulder distance apart
• Engage the core
• Make a straight line from your wrists to your hips
• Breathe 😊

10. Two Legged Dog

• Feet are hip distance apart
• One leg fully extended straight
• One leg with knee bent and toes pointed up
• Press the palms firmly into the matt shoulder distance apart
• Take the arm opposite of the bent Knee to the straight leg.
• Engage the core
• Make a straight line from your wrists to your hips
• Breathe 😊

I hope you found this article fun and informative. Feel free to connect with me on social media @brittanyschreiber and share this post!