Shoulders, calves and back
7 Downward Dog variations, from gentlest to strongest
Also called downward facing dog, adho mukha svanasana, down dog.
An inverted V that loads the hands and lengthens the whole back of the body. The versions change how much weight goes through the arms, from hands on a wall up to the full floor position.
Start here
The list runs from the most supported version to the most demanding. Downward Dog: Chair Supported is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.
Every version in the library
1 · Upper Limb Weight Bearing · 60 to 90 seconds
Downward Dog: Chair Supported
The most accessible version: a chair supports your hands, removing deep flexion demands and making this stretch gentle enough for sensitive knees, ankles, and shoulders.
2 · Upper Limb Weight Bearing · 60 to 90 seconds
Downward Dog: Hands on Wall
Hands on the wall create a gentler angle that reduces load on your spine and shoulders, making the decompressive benefits of this pose accessible for almost everyone.
3 · Upper Limb Weight Bearing · 60 to 90 seconds
Downward Dog: Bent Knees
Bent knees remove hamstring tension so your spine can lengthen fully, making this decompressive pose more accessible for tight hamstrings and sensitive lower backs.
4 · Upper Limb Weight Bearing · 60 to 90 seconds
Downward Dog: Hands on Blocks
Blocks under your hands reduce wrist extension, making this decompressive pose accessible for sensitive wrists while maintaining all the spinal and shoulder benefits.
5 · Upper Limb Weight Bearing · 30 to 60 seconds
Downward Dog: Movement
A gentle pedaling warm-up: bending one knee, then the other, that wakes up your calves, hamstrings, and shoulders while keeping your spine long and your body fluid.
Make it work for you: Bent knees. Short range. Bent knees, short range
6 · Upper Limb Weight Bearing · 60 to 90 seconds
Downward Dog: Classic
A whole-body stretch and strengthening pose that decompresses your spine while opening your shoulders, hamstrings, and calves: a versatile foundation of yoga practice.
7 · Upper Limb Weight Bearing · 60 to 90 seconds
Downward Dog: Forearms (Dolphin)
Forearm support takes the strain off your wrists while still building real shoulder and core strength: a wrist-friendly way into the classic Downward Dog shape.
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.