6 Reasons To Practice Downward Dog Every Day

Downward Dog, or Downward-facing Dog Pose, also known as Adho Mukha Svanasana in Sanskrit, is undoubtedly one of the most recognized poses in the realm of yoga. Despite its popularity, some may question, “Why should I incorporate this specific pose into my daily routine?”

Here are six clear reasons to practice Downward Dog every day.

1. Improves Flexibility

Practicing Downward Dog every day can notably improve your flexibility. As you push your heels towards the floor and strive to lengthen your spine, you’re essentially giving a good stretch to your entire body.

Over time, you’ll certainly notice an increase in flexibility in your hamstrings, calves, and shoulders. Consequently, your daily activities will become more comfortable, and you might even find that you have better posture.

2. Strengthens Muscles

Downward Dog is, without a doubt, an excellent strength-building pose. It’s a weight-bearing pose that can help build bone density.

Furthermore, it strengthens the arms, shoulders, and legs. Maintaining the pose means actively engaging your muscles, and doing this regularly will naturally lead to increased strength.

So, if you’re looking to build muscular endurance, daily practice is the way to go.

3. Relieves Back Pain

If you’re wondering how to relieve back pain, Downward Dog might be your answer. It stretches and strengthens the entire back and shoulders, easing tension and pain.

4. Boosts Blood Flow

Downward Dog is an inversion pose. This means that your heart is positioned above your head, promoting better blood circulation.

Better blood flow can lead to improved cognitive functions and reduction of blood pressure.

But wait, there’s more. Regular practice of this pose can also help combat feelings of fatigue, providing a natural energy boost!

5. It May Improve Digestion

The fourth reason is perhaps surprising: Downward-facing Dog Pose can aid in digestion.

The pose requires you to engage your core and abdominal muscles, which, in turn, stimulates the digestive system.

This daily practice can alleviate problems such as constipation and indigestion, contributing to a healthier gut.

6. Alleviates Stress and Anxiety

Yoga is a mind-body practice, and Downward Dog is no exception. This pose allows for a moment of respite amidst a hectic day.

It encourages deep, steady breathing, which can have a calming effect on your nervous system. As a result, practicing Downward Dog daily can help manage stress and anxiety.

How to Do Downward Dog

First of all, ensure you have enough space around you. As a result, you’ll be able to fully extend your body without any obstructions. Roll out your yoga mat, and you’re ready to start.

Step 1: Start on Your Hands and Knees

Begin in a tabletop position on your mat. Place your hands directly under your shoulders and your knees under your hips. This is your foundation. It is essential to get this right for the subsequent steps.

Step 2: Lift Your Hips

Next, tuck your toes under and lift your knees off the mat. Push your hips up and back. Draw your sit bones towards the ceiling and straighten your legs as much as possible.

Step 3: Position Your Hands and Feet Correctly

Moreover, make sure your fingers are spread wide and your palms are firmly grounded on the mat. Your feet should be hip-distance apart, with your toes facing forward.

Step 4: Align Your Body

Additionally, aim for a straight line from your wrists to your shoulders to your hips. Your head should be relaxed between your arms, aligned with your spine.

Step 5: Hold and Release

Finally, hold this position for a few breaths. Feel the stretch along your spine and the strength in your arms. After a few breaths, gently release by bending your knees and returning to the tabletop position.

Tips for Beginners

In reality, it might be challenging to perfect the Downward Dog pose initially. However, remember that with consistent practice, it will become more comfortable. If your heels don’t reach the ground, don’t worry. With time, as your flexibility increases, they will start to lower.


To conclude, the Downward Dog is a versatile yoga pose that can greatly enhance your physical and mental well-being. It may seem difficult at first, but with regular practice, you’ll soon reap the benefits.

Whether as part of a more extended yoga sequence or a stand-alone exercise, it’s an excellent addition to your daily routine. So roll out your mat and give it a try today. After all, the best time to start is now.

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