The 1st pose pictured above from this article is a traditional floor version of Downward-Facing Dog, also known as Adho Mukha Svanasana in Sanskrit. It looks like an upside-down V. (By the way, my body looks nothing like this in the pose.)

To make the pose more accessible, I prefer a chair or block version to bring the hands up higher, as in the 2nd picture. SilverSneakers has a great article about different variations you can try.

Using a chair, blocks, or even the wall, allows us to benefit from the pose without necessarily having to reach the ground, which is really helpful if you have wrist issues or need to avoid inversions (head lower than the heart), for example. It’s important to know that one version is not superior to another in general - it’s a matter of what works best with YOUR body.

Here are a few of the benefits of Downward Dog, in all its variations:

It’s a full-body pose that engages, stretches, and lengthens many different muscle groups, especially in the back.
It can help improve posture by strengthening the muscles that support the spine, and also decompresses the vertebrae.
It opens the chest and shoulder area, by reaching the arms away from the body.
It challenges balance and stability, particularly when engaging the core muscles.

In my opinion, Down Dog is NOT a rest pose (as you may hear in some classes), but rather a posture that engages the body and the mind and invites you to be present.

If you want to practice Downward Dog in yoga with me, I provide many options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.

Be Well,

Eva