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Downward Facing Dog really is a yogi’s best friend. It’s always there when you need a good stretch or a moment to catch your breath. Though we would never suggest Downward Dog is (gasp) boring, sometimes it’s nice to spice up the old reliable with a few fun variations.
Turns out, you can cover a lot of bases while keeping things in the canine family: back bending, twisting, core strength, and shoulder strength. It’s all here in these seven poses.
The sequence below is designed to flow, but you can always practise the poses independently instead if that suits you better.
Downward Facing Dog Variations Flow
Puppy Pose (Uttana Shishosana)
1. Begin on your hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
2. Keep your butt high and your knees over your ankles as you slide your arms forward, melting your chest toward the mat.
3. You may bring your forehead or chin to the mat.
4. Keep your arms active with the elbows off the floor and rotate your upper arms outwards to broaden the shoulders.
5. Hug your ribs together so they don’t flare out. This helps support your spine.
6. Stay for five breaths.
Dolphin Pose (AKA Forearm Dog)
1. Lift up onto your elbows so your forearms are on the mat and your upper arms are perpendicular to the floor.
2. Spread your fingers and ground down through your forearms and fingertips.
3. Curl your toes under and lift your hips as you would for Downward Facing Dog.
4. Continue both the outward rotation of the upper arms and the hugging in of the lower ribs that you established in Puppy Pose.
5. As in Down Dog, keep your gaze toward your navel.
6. If you want, walk your feet a few steps in towards your elbows. Bringing your hips over your shoulders is a stepping stone towards Forearm Stand (Pincha Mayurasana).
7. Stay for three to five breaths.
Ana Forrest’s Turbo Dog
1. Come to a hands-and-knees position.
2. Bend both your elbows so they are pointing straight back and hovering 4-5 inches above the floor.
3. Wrap your shoulders by drawing your shoulder blades toward your armpits and hugging your elbows together isometrically. (This means engaging the muscles to draw the elbows inward without actually moving them closer. You can imagine that you are squeezing a block between your elbows.)
4. Lift the space on your upper back that is between the shoulder blades.
5. Tuck your toes and lift your hips to Down Dog legs.
6. Keep the neck relaxed and keep wrapping the shoulders.
7. Hold for three to five breaths.
Downward Facing Dog Twist
1. Straighten your arms.
2. Pause for a breath in Down Dog. Before going for the twist, you may want to walk your feet in a few inches toward your hands for a shortened Dog.
3. Take your gaze under your left arm. Lift your right hand off the floor and let it follow your gaze until it meets up with your left ankle or calf.
4. Once you have a hold on your left leg, use that leverage to deepen your twist, bringing your right shoulder under your left and opening your chest more to the left side.
5. Remember to keep breathing, even though your diaphragm is compressed by the twist.
6. After three to five breaths, release your right hand and return it to the front of the mat. Take several breaths in a neutral position before twisting to the other side.
Downward Facing Dog Split (AKA Three-Legged Dog)
1. If you shortened your stance for the twist, make sure to step your feet back out a few inches.
2. Step your left foot in toward the center of your mat, using your mat’s alignment guides to help position your stance.
3. Lift your right foot up off the mat, keeping your leg straight and your foot flexed with the toes pointing at the floor. If your left heel lifted, release it toward the floor.
4. Keep your hips squared to the floor for a breath or two.
5. Then you can open your hips, stacking the right hip point over the left one.
6. Bend your right knee, bringing your foot close to your glutes.
7. Take your knee in a few wide circles to mobilize the hip joint where your femur meets the pelvis. Keep equal weight in both hands as you move.
8. Return your right foot to the floor and repeat the pose on the other side.
Flip Dog
1. Lift your right leg to return to a Down Dog Split with an open hip. This time, continue to open your right hip even more, turning your pelvis to face the ceiling.
2. Bend your left knee and lift your right arm off the mat, allowing your right foot to drop on the left side of your mat. Pivot on the ball of your left foot, turning your toes toward the back edge of your mat.
3. In this version of Flip Dog, the legs are symmetrical with both knees bent. The right arm reaches toward the front of the room.
4. To flip back, rotate your chest to face the floor and return your right hand to the mat. Let your hips follow back into Downward Facing Dog.
5. Repeat Flip Dog on the other side.
Bonus Pose: Downward Facing Dog Dancer
If you’re still feeling frisky, try this challenging variation that combines balance and backbending.
1. Begin in Downward Dog Split with the right leg lifted and the hips squared toward the floor.
2. Bend your right knee and bring your right foot toward your right glutes.
3. Bring your gaze to the front of your mat. Lift your right hand off the floor and reach around to grab your right toes.
4. Move your right foot away from your butt and straighten your right arm to come into a deep backbend (spinal extension) and shoulder opener.
5. Release and try the pose on the other side.
Why Explore Downward Dog Variations?
Downward Dog might be a go-to pose, but it also opens the door to so much more. All these variations help build strength, stability, and flexibility, while keeping your practice fresh and fun.
They’re a great way to develop upper body and core strength, especially when you want more challenge from a familiar pose. The added engagement helps improve endurance and control over time.
You’ll also notice a boost in spinal mobility, with many variations encouraging twisting, extension, or creative transitions. Many of these poses also focus on shoulder stability, helping to strengthen and protect this area.
Even adding just one variation into your flow can shift your awareness and activate new muscle groups, making familiar sequences feel brand new.
Play around, experiment, and have fun, knowing that you can always return to your good-old friend, Downward Facing Dog.
Downward Dog Variations FAQs
Are Downward Dog variations suitable for beginners?
Yes, many Downward Facing Dog variations are appropriate for beginners. Poses like Puppy Pose and Dolphin are great starting points, as they help build strength and mobility. Practice these variations until you feel comfortable with shoulder stability and core engagement. Once you feel ready, explore more dynamic variations to challenge your balance, strength, and coordination.
How often should I include Downward Dog variations in my practice?
You can include variations as often as they feel supportive and aligned with your practice goals. They’re great to use as warm-ups, strength builders, or transitions between poses. Try adding one or two to your regular flow to target different muscle groups. Over time, you’ll learn which variations work best for your energy level and focus on any given day.
