Downward Facing Dog (Adho Mukha Svanasana) Variation with Blocks

Downward Dog lengthens and decompresses the spine, stretches the hamstrings, strengthens your arms, flushes your brain with fresh oxygen and helps to calms your mind.

Modifying the pose by raising the hands onto blocks helps to get the true V-shape of Downward Dog.

Downward Facing Dog with Blocks: How to Do it Step-by-Step

Step 1

Place two blocks lengthwise in the top corners of your mat, fully on the mat to avoid slipping.

Step 2

Start on your hands and knees on the mat. With flat palms, place one hand on each block, with your palm toward the bottom edge.

Step 3

Lift your hips back and up into downward facing dog, pressing your hands into the blocks. Lengthen the spine, keeping your neck in line with your spine. Continue reaching up and back with the hips and stay in this pose for 1-2 minutes.

Step 4

To leave the pose, bring your knees to the floor and release the blocks.


To stabilize your grip, wrap your pinky fingers and thumbs around the edges of the blocks.

Keep the inner elbows facing each other instead of rolling to face forward (arrow).

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