8 Downward Dog Variations
Downward Dog is every yogi’s loyal friend. You can count on it to show up in almost every yoga class, giving you a much-needed break from some challenging poses and fast-paced vinyasa. Mastering the basics of Downward Dog is a feat of its own, but once you’ve got that down, there’s a whole world of fun Down Dog variations that awaits! Check out these eight fun Downward Dog variations to help you build strength, add creativity to your flows, and bring paws-itive vibes to your practice.
Single Leg Downward Dog
Also known as Three-Legged Downward Dog, Single Leg Down Dog is a common transition in most vinyasa flows.
Begin in Downward Facing Dog pose with your legs hip-distance apart. Wrap your triceps down, lift your hips up and back, and melt your chest where your shoulders align between the wrists and the hips. Press down into your left foot and lift your right heel high while keeping your right leg strong and active. Press your left heel down toward the mat. Point your right toes down and lift your right heel up. Flex or point through your toes. Bring your gaze down between your arms or toward the back of the room. Repeat on the other side.
Practice this pose with Dylan Werner’s Single Leg Downward Dog pose breakdown.
2. One-Arm Downward Dog
This Single-Arm Down Dog pose will give you a killer workout for your arms and core.
Begin in Tabletop Pose with your right arm outstretched in front of you, palms facing inward. Tuck your toes, and lift your knees to come into Downward Dog. Repeat on the other side.
Practice this pose with Briohny Smyth’s Sculpted Arms and Shoulders flow.
3. Puppy Pose
Also known as Half Down Dog, Puppy Pose is an excellent alternative to Down Dog when you’re looking for a more restorative rest pose. Puppy Pose will open up and stretch your spine, shoulders, back, and abs.
Begin in Tabletop Pose. To start, walk your hands forward and knit your ribs in toward your back body instead of sinking your belly down. Let your forehead rest on the earth and keep your forearms lifting up off the mat. Press the tops of your feet into the ground and keep your hips stacked on top of your knees. To sink lower, let your chest melt toward the earth and let your arms rest down on the mat, palms facing inward. Rest on your chin if this is comfortable for your neck.
Practice this pose with Hannah Haller’s Shoulder Therapy class.
4. Figure Four Down Dog
This Down Dog variation is a glorious hip opener and core strengthener. It’s also a great way to open your body in preparation for Eka Pada Galavasana, or Flying Pigeon Pose
Begin in Downward Dog Pose. Rest your right ankle on top of your left thigh and let your right knee wing out to the right side in a “figure 4” shape. Keep your hips lifted, spread your sitting bones high, and lift your left heel. On an exhale, press your heart toward your thighs. Repeat on the other side.
Practice this pose with Kayla Nielsen’s Flow: Beauty in Transition class.
5. Dolphin Pose
Dolphin Pose is a full-body opener and strengthener that is a perfect alternative to Down Dog if you have sensitive or sore wrists, or want to prepare for more challenging poses such as Forearm Stand.
Begin in Tabletop Pose and lower your forearms to the ground, making sure your arms are shoulders-distance apart. Place your elbows a bit narrower than shoulder’s distance and turn your palms out slightly. Tuck your toes and lift your hips up and back. Firm your forearms in as you spread your shoulder blades wide. Press your inner wrists down into the mat.
Practice this pose with Koya Webb’s Cardio HIIT yoga-inspired workout.
6. Twisted Downward Dog
Also known as Down Dog Twist or Revolved Downward Facing Dog, this pose is an excellent way to energize your body and prepare for deeper twists in your practice.
Come to Downward Facing Dog and walk your feet closer to your hands to shorten your stance. Bend your right knee and take your left hand to the outside of your right leg to find a twist. You can grab any part of your leg that’s comfortable. Repeat on the other side.
Practice this pose in Eleonora Zampatti’s Twist and Release yoga class.
7. Scorpion Dog
Also known as Bent-Leg Three-Legged Dog or Three-Legged Dog Stretch, this Downward Dog variation is a nice way to open up your hips and prep for deeper poses such as Pigeon Pose.
Begin in Downward Facing Dog. Inhale to lift your right leg high, and exhale to bend your top leg, drawing your heel toward your glutes. Strive to keep your shoulders square to the mat. For an additional challenge, reach your left arm back and grab the inner arch of your lifted foot. Repeat on the other side.
Practice this pose in Meghan Currie’s Full Spectrum Flow class.
8. One-Arm One-Leg Downward Dog
Also known as Balancing Downward Dog, this Down Dog variation with one arm and one leg balancing will test your core strength and stability while firing up your arm muscles.
From Down Dog, step your feet together and reach your right leg back. Come up onto your left fingertips, draw your belly in, and reach your left arm back alongside your body. Stay strong in your midsection and breathe. Repeat on the other side.
Practice this pose in Calvin Corzine’s Level 4: Threshold yoga class.
Want to practice all of these yoga classes for free? Try Alo Moves free for 14 days.