How to Perform the Downward Dog Yoga Position

Yoga is not only a meditation tool, but used for relaxation, stretching, strength, coordination and balance. One essential part of nearly any yoga routine is the downward dog, or downward facing dog. There are a number of moves that start with the downward dog, and these moves can help to create a full body stretch and workout. The downward dog exists as the base and jumping off point for this move.

• 1

  Begin in the plank position, with your toes and flat palms and fingers on the ground, and your back and legs straight. This is also the same as the extended push up position.

• 2

  Push your buttocks into the air from the push up position, moving your rear to the top of your stance. Keep your arms straight and your ears between your biceps. Your head should remain parallel with your arms and your heels should sink toward the ground. The body will now be in a V-shape with the buttocks in the air and the arms and legs extended straight to the ground.

• 3

  Push your hips backwards towards your heels while holding the downward dog and push your heels as far to the ground as you can, all while keeping your toes on the ground. Beginners may not be able to press their heels all the way to the ground.

• 4

  Press your shoulders away from the floor with your hands, with a feeling that you are pushing the ground underneath you.

• 5

  Keep the head between the biceps and the back flat. This will help to stretch the hamstrings and the calves.