How to Do the Yoga Downward Facing Dog With a Partner

The downward facing dog pose is both an active exercise and a resting pose in yoga. Because the posture works and heats the entire body, you can use it in your opening series to get things warmed up, and during your routine to rest while maintaining heat. With the help of a yoga partner and a strap, you can work to perfect your downward dog.

Difficulty: Moderately Easy

Instructions

1. Rest on your hands and knees with your neck relaxed and your gaze turned to the floor between your hands. Make sure that your shoulders are directly above your wrists and your hips above your knees. Have your yoga partner loop a strap around your hips, level with the crease of your legs, with the extra strap dropping behind you.

2. Inhale deeply curling your toes under and as you exhale, push into your hands and toes, straightening your legs and lifting your hips into the air.

3. Drop your head below your arms and press your heel down towards the floor. Have your partner pick up the yoga strap and pull the strap up and away, moving in the direction of your spine. This will help to teach you how to move your hips up and away from your shoulders to perfect the pose.

4. Hold downward dog for 30 to 60 seconds, breathing slowly and deeply into the pose. When ready, tell your partner to release the strap and then exhale as you bend your knees and lower yourself to the floor. Place the tops of your feet on the ground, lower your buttocks to your heels and your chest to your thighs and rest in child's pose.

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