How to Do the Yoga Downward Facing Dog With a Bolster

The downward facing dog is an extremely common yoga pose, often used as part of warm up routines or sun salutations. It works the entire body, warming your body from the core and stretching the backs of the legs, spine and shoulders. Because inversion poses such as this one can be problematic for those with high blood pressure or headaches, working with a bolster can help.

Difficulty: Moderately Easy

Instructions

1. Rest on your hands and knees with your wrists just below your shoulders and your knees directly below your hips. Place a bolster under your arms about 6 inches below your wrists. Spread your fingers and begin to breath slowly and deeply in preparation for downward dog.

2. Tuck your toes under and inhale deeply. As you exhale, push into your hands and lift up onto your toes, raising your hips up towards the air. Keep your arms straight and allow your head to drop below your arms.

3. Rest your forehead gently on the bolster as you hold the pose. Try to stretch your heels down to the floor as your lift your hips, creating a deep stretch from the shoulders to your heels and warming your core body muscles.

4. Hold downward dog for at least five full breaths before gently dropping the knees and resting in child's pose. From your kneeling position, place your big toes together, drop your chest over your thighs and place your arms at your sides. Relax fully, setting your head on the bolster for comfort.

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