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Downward diggity Dog – Yoga Mukhasana – 16 Tips for a Happy Hound

“I enjoy freedom of movement, flexibility of thought.”

– Olivia H. Miller, The Yoga Deck

Blythe strikes one of many possible Downward Dog variations, blocks under the hands

Adho Mukha Svavasana / Mukhasana / Downward Dog Pose, more commonly referred to simply as “Down Dog,” is an essential and inherently challenging yoga pose that invites us to discover our own energy, playfulness and devotion. 

Downward Dog

Let’s be honest, it has never been my favorite yoga pose. After years of practice it is still far from perfect.

I used to really struggle with the shape and it does not come comfortably or naturally for me due to what I perceive as limitations in lower leg flexibility, stiffness in other areas, geometry, and limiting beliefs.

As a young person I admittedly didn’t enjoy yoga at all, except Savasana and restful restorative poses. However as I have matured, I’ve come to relish the benefits of a regular yoga practice for my dancing body and adult mind.

Thanks to work with wise teachers and engagement with texts, I now appreciate the benefits of the Down Dog stance and explore modifications and variations of this classic yoga form that work for me.

If you also are challenged to get into a happy hound, consider trying one of these that appeals to you, and experimenting with reorienting your approach and execution of Downward Dog.

May it leave you playful as a puppy!

Why Bother with Down Dog

Downward Facing Dog is credited with many positive outcomes which may motivate us to discover ways to make the most of a demanding position.

According to James Hewitt, “The Dog Stretch removes stiffness from the legs, back, and shoulders, stimulates circulation, and brings blood to the neck, face, and brain. It is a highly refreshing and energizing pose based on the natural stretching movements of dogs and cats.” (The Complete Yoga Book p.345-6)

Patricia Walden and Linda Sparrowe include Downward-Facing Dog Pose in their Women’s Essential, Energizing, and Restorative Sequences in The Woman’s Book of Yoga and Health citing these effects: “This pose increases the blood supply to your brain an offers many of the same benefits as Headsand (Sirasana) if you don’t do that pose as part of your practice. This is a wonderful pose to combat depression because it helps increase circulation to your chest and calms your mind, especially when you support your head with blankets or a bolster.” (p.15, The Women’s Essential Sequence) They add, “It’s also a good preparatory pose for backbends.” (p.32, The Women’s Energizing Sequence)

Baron Baptiste includes the shape in his Integration Series and enthuses: “Downward Facing Dog is a quintessential power yoga pose in that it engages your whole being. It calms your nervous system and works on overall flexible strength. It decompresses your spine, tones and strengthens your arms, opens the arches of your feet, sculpts and lengthens your thighs, and is an amazing shoulder-opener. The entire backside of your body is awakened, engaged, and set free. It has an inversion element to it, so you turn your world upside down, shifting your biochemistry. I will often use Downward Facing Dog as a more active home base during my classes and in my own personal practice, because it is both dynamic and restful at the same time.” (Journey into Power p.75)

The Yoga Deck II by Olivia Miller with Katherine Trainor, Yoga Consultant claims these doggy benefits:

  • “Aligns the spinal column
  • Releases shoulder tension and strengthens the arms
  • Stretches the hamstrings and Achilles tendons
  • Increases flexibility in the ankles
  • Improves the complexion.”

Challenging poses in general offer spiritual benefits, which I also explore in the Daring Yoga Dancer Pose: the story, strategy & benefits of Natarajasana article. In Yoga Where You Are, Dianne Bondy and Kat Heagberg include an entire chapter on such practices, proclaiming that “Compassionate self-study offers a path to meet yourself without judgement, just where you are and just how you are.” (p.212)

Compassionate self-study takes place in contemplative practices such as meditation and journaling, but also right in the moment when we practice yoga poses with mindful awareness. If you’d like to learn more about written reflection, you may enjoy my article on Reflective Practice through Journaling in Dance, Yoga & Life, or if you want to start a meditation practice, you will find more in my 2021 Meditation Practice Challenge blog.

Use Caution, Be Aware

Please use caution when attempting any version of Downward Facing Dog and any movement practice. I am not a medical professional, just sharing what works for me and recommendations from other trusted experts. Definitely consult with a physician to treat any symptoms you may experience and determine if practicing yoga is appropriate for you. Always go slowly and with awareness, listen to and respect your body’s signals. 

Getting Down into Dog

The Complete Yoga Book by James Hewitt has classic drawn illustrations and instructs in the context of a flow:

“Position 8. Exhaling, thrust the hips high and swing the head down between the straight arms. In perfect performance the feet are flat on the floor from toes to heels. Getting the heels right down may not be possible at first if the backs of the legs signal resistance. Do not strain: the muscles will loosen up with practice. The back from shoulders to hips should be as straight as possible. Pull the abdomen back towards the spine (Fig. 63).

Hewitt provides further details of 357. Dog Stretch Pose: Adho Mukha Svanasana, “This is a milder posture than the full Headstand. You make an inverted V of the body, and then lower the front of the head on to the floor and edge the hands forward until the arms are fully stretched. Alternatively, you can move into the Dog Stretch from Spread Legs Posture I (Fig. 168). Move the legs back gradually until they are together, and simultaneously move the hands forward. Two important points to observe: keep the back straight, and press the soles and heels flat on the floor (Fig. 169)

The Woman’s Book of Yoga and Health‘s photos feature inspiring photos of women of different generations demonstrating with alacrity, but maybe not the most realistic when it comes to what my body can do when I come to the mat. Walden and Sparrowe provide the following instruction for Downward-Facing Dog, which I especially appreciate uses coordination with the breath:

“To find the correct distance between your hands and feet for this pose, lie facedown. Place your palms on the floor by each side of your chest with your fingers well spread and pointing straight ahead. Come up on your hands and knees, and turn your toes under.

Exhale, press your hands firmly into the mat and extend up through your inner arms. Exhale again as you raise your buttocks high into the air and move your thighs up and back. Keep stretching through your legs and bring your heels toward the floor. Keep the legs firm and the elbows straight as you lift your buttocks upward. The action of the arms and lats serves to elongate your spine and release your head. Hold this pose for 30 seconds to 1 minute, breathing deeply. Let your head rest completely and release the base of your neck. To come out, either return to your hands and knees and sit back on your heels or step your feet forward into Standing Forward bend (Uttanasana) and slowly stand up.”

(The Woman’s Book of Yoga and Health p.15)

In my own practice and teaching I’m more flexible as to the “correct” distance between hands and feet, as are movement science-informed yoga teachers such as Jenni Rawlings, which you will see in my video and links below.

Variations + Modifications of Dog Pose

Yoga Where You Are by Dianne Bondy and Kat Heagberg reminds us to “Include dynamic movements to start, such as pedaling the feet, shifting hips and heels from side to side. Introduce options like bending the knees, placing hands on blocks, or coming to hands and knees in lieu of downward dog.” (p.229) And I’ve got lots more ideas to share on your journey of falling in puppy love.

Here is my new 40-minute yoga flow excerpted from my Yummy Gentle Yoga online class and available on YouTube, that takes you through a number (16? 17?) variations and modifications of Downward Facing Dog Pose also listed below with chapter timestamps for easy reference:

Tips for a Happy Hound – Yoga Mukhasana Pose – Yummy Gentle Downward Dog video

Top Tips for a Happy Hound

In the practice video above I describe and demonstrate a host of playful approaches to Downward Dog, in the hopes that along the way you may find valuable variations, modifications, adaptations, and imaginations including:

Explore the Inverse:
  • Legs up the wall (07:10)
  • Staff (07:35)
  • Boat (23:25)
  • Supported 7 (leaning onto barre, countertop, or bench)
In All 4s:
With Supports:
  • Prepare arms and wrists
  • Consider Length (11:27)
  • Tail Up, Tread through Feet (12:45)
  • Twisty Hips Dog (19:00)
  • Prop under Heels: towel, blanket, or pillow (20:00)
  • Yoga Blocks under Hands (27:30)
  • Hammock under Hips imagery (41:00)
  • Bolster, pillow, or prop under Head (43:30)
  • Possible partner assists and/or visualization (21:20)

There are truly endless variations and modifications possible to make Down Dog your own!

Sources Cited

Resources for Exploration

Related Videos from me:
Related videos from Jenni Rawlings:

Rawlings provides great movement-science backed instruction and addresses common concerns:

Related Video Playlists from me:

Questions for Reflection

  • What poses, shapes, and practices particularly challenge you?
  • What tools or structures of support help you succeed?
  • What obstacles have you identified for practicing Down Dog Pose?
  • What modifications or variations help you access the pose?
  • What thoughts, feelings, and body sensations come up for you in these times of challenge?
  • How can I or another trusted teacher support your practice?

Thinking about continuing this series of “Yoga Shapes I (used to) Hate,” also have Hero, Warrior I, Camel, Chair and more in mind, with explorations in dance, coaching, and creative living also continue!

Thank you for reading, for being, and for dancing with me, in spirit or in fact.

Take care of yourself and keep moving mindfully, let me know how if I can be of service, would love to see you in my email newsletter or on social media.

Blythe Stephens, MFA & Bliss Catalyst they/she
Creator of A Blythe Coach @ablythecoach
dancing through difficulty
taking leaps of faith

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

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