Downward Dog Variations for Every Level of Student

When creating a yoga sequence, many instructors include downward facing dog. In Sanskrit, this pose is referred to as adho mukha svanasana, which literally translates into “down face dog” (adho = down, mukha = face, svana = dog). And there are plenty of reasons it can be found in almost any yoga class.

Benefits of Downward Dog Pose

One benefit of yoga, in general, is its ability to stretch the human body. The muscles elongated the most with downward facing dog can be found below the waist. They include the hamstring and calf muscles. This pose, or asana in Sanskrit, also stretches arches in the foot.

Downward dog does have some value to the upper body as well. In addition to elongating soft tissue within the hand, it also contributes to greater upper body strength. Specifically, it strengthens the arm, shoulder, and back. That makes it a good pose for students who want to build and strengthen these muscle groups.

Research also reveals that a yoga sequence containing downward facing dog can help relieve chronic low back pain. This study further showed that this contributed to less of a reliance on opiates and other analgesic drugs.

Additional benefits associated with adho mukha svansana include:

• better digestive mobility

• fewer headaches

• ease of menopause symptoms

• less fatigue

• insomnia relief

• reduced stress

Although many reasons exist to include this pose in a yoga practice, it must sometimes be modified based on a student’s flexibility and fitness level. But first, it’s important to discuss what proper form looks like when doing a traditional downward dog.

Traditional Downward Facing Dog Pose Basics

Even if you’re going to offer variations of downward dog, the traditional pose serves as a good starting point. It is the foundation for which all the other modifications build upon.

The starting position for downward dog is on the hands and knees. Hands are shoulder width apart, each one sitting slightly forward of the shoulder above it. The wrists are straight with fingers spread. While curling the toes under, lift the knees, and raise your lower pelvis toward the ceiling.

Initially, each knee is slightly bent, and heels are off the floor. With each exhale, the spine is elongated, and the abdomen moved closer to the heels. At the same time, roll the upper thighs inward, straighten the legs, and press the heels into the floor. The head is kept in line with the arms and the pelvis remains up and back.

Downward Dog Variations by Student Level

Sometimes downward dog must be modified so it is safer for a student. Flexibility, range of motion, and physical strength all impact whether they can do this pose. Previous injury may also affect the ability to get into a traditional downward dog position. Here are a few variations to consider based on individual student’s abilities and needs.

Level 1 Students

This level includes beginning practitioners who are unfamiliar with yoga and have minimal exposure to this practice. Level 1 could also include a student with limited strength or flexibility.

You can modify downward dog for these students by having them keep each knee slightly bent. This helps when their hamstrings are too tight, preventing them from achieving a straight leg. Not pushing their heels down so they touch the yoga mat will make the pose easier as well.

Another option for Level 1 students is puppy pose. Sometimes called the half down dog pose, the posture is the same as downward dog for the upper body. The arms are extended in front, fingers spread out. It is the lower body that is in a different position. Instead of being on their feet, the student is on their knees. This provides a good stretch to the spine without placing too much pressure on the hamstrings. Because the upper arms aren’t holding the entire weight of the body, it is also easier on the wrists. That makes this modification beneficial for those with weak wrist muscles.

Level 2 Students

Intermediate students include those who’ve practiced yoga a few times and are ready to do a little more. Students with higher levels of flexibility and fitness also fall into this category. Here are a few pose variations for those who want to push their body a little harder:

• One-Arm Downward Dog Pose. If your student wants to increase strength in the arms and core, this pose delivers. To do it, keep one arm outstretched and off the floor while in a traditional downward dog.

• Three-Legged Downward Facing Dog. This variation involves doing downward dog with one leg lifted in the air. It does require a bit more balance, which is why it is more suitable for Level 2 students.

• One-Arm One-Leg Downward Dog Pose. Once students master downward dog with one arm or leg, have them combine the two moves. Use opposite hands and legs. When the right arm is lifted, lift the left leg. When the left arm is lifted, lift the right leg.

• Revolved Downward Facing Dog Pose. This is similar to the one-arm pose except, instead of outstretching the one arm, that hand is used to grab the opposite calf. This twist challenges balance as well. It is good for digestion and detoxification.

Level 3 Students

There are a few downward dog variations that can provide a tougher workout for more advanced students. Poses that fall into this category include:

• Figure Four Down Dog Pose. The reason this variation is reserved for higher-level students is because of the amount of balance required. From a downward dog pose, bring the right foot up and rest the ankle on the left thigh. Lift the left heel and bring the upper body closer to the thighs. Figure four down dog pose is good for opening hip flexors.

• Scorpion Dog Pose. This variation is sometimes called three-legged dog stretch and it is also good for opening the hip. From the downward dog position, lift the right leg high and draw the heel toward the glutes. You can make this yoga pose even more difficult by grabbing the right foot with your left arm. Do it on both sides.

• Three-Legged Downward Facing Dog to Plank Pose. This variation involves doing downward dog with one leg lifted in the air, followed by dropping to a plank position. This helps increase core strength while also building hamstrings and glutes.

Other Yoga Pose Options When Downward Dog is Too Uncomfortable

Some students may not feel comfortable doing any downward dog variation. In this case, you may want to suggest that they do a different pose instead.

Dolphin pose would be an option for students who struggle due to weak or sore wrists. This pose is different in that, instead of keeping the arms outstretched and holding the body’s weight on the hands, the forearms are placed on the mat instead. This allows for a good spine and shoulder stretch without placing too much pressure on the hand or wrist.

Child’s pose is a good resting pose for students too. If they feel the need to slow down a bit, tell them to go into this pose. They can keep their knees together or apart, whichever feels most comfortable to them.

Even tabletop pose is a good alternative, where they rest on their hands and knees. Reinforce the importance of keeping their hands shoulder width apart and a neutral spine. The head is in line with the tailbone.

Teaching students these modifications and variations enables them to practice yoga safely. Still need your certification to lead a yoga class? The ISSA offers a Certified Yoga Instructor course. In it, you will learn how to modify a number of yoga postures, Downward Dog included.