19/10/2026
Struggling with Downward Dog (Adho Mukha Svanasana)? Try these 5 variations! 🧘♀️
Downward Dog isn't just about flexibility. It also requires shoulder mobility, upper-body strength and the ability to distribute your weight comfortably between your hands and feet.
If the full pose feels challenging, try these 5 ways to work towards it:
1️⃣ Hands on the wall
Explore length through your spine and mobility in your shoulders without putting much weight on your hands.
2️⃣ Hands on a chair
Lower the support and gradually introduce more weight-bearing through your arms.
3️⃣ Hands on blocks
Bring your hands closer to the floor while keeping some extra height and support.
4️⃣ Heels against the wall
Use the wall to support your heels and create a stable point of contact as you explore the position.
5️⃣ Downward Dog with bent knees
Focus on lengthening your spine rather than forcing your heels down or straightening your legs.
Finally for Full Downward Dog
Gradually extend your legs while maintaining stability through your shoulders and length through your spine. Your heels don't need to touch the floor!
Remember, the goal isn't to force yourself into the final shape. It's to develop the mobility, strength and control that allow you to move towards it.
📌 Save these 5 progressions for your next yoga practice!
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