Downward Dog

A stretch that strengthens, soothes and supports from crown to heel.

What is Downward Dog?

Downward Dog (Adho Mukha Svanasana) is one of the most recognisable yoga postures, a full-body stretch that creates length, space and energy. While it’s often used as a transitional pose in traditional flows, during pregnancy, it can become a powerful pose all on its own.

From a Western perspective, Downward Dog helps gently rebuild muscular tone in the shoulders, upper back, and legs. It also relieves tension from hours of feeding, holding, or rocking your baby, common physical stress points in new motherhood.

From an Ayurvedic lens, this pose is grounding and stabilising, a beautiful way to soothe vata (air and space energy), which tends to become elevated after birth. Downward Dog encourages calm circulation, gentle inversion, and inner focus, all deeply needed in the fourth trimester.

Why Downward Dog can support postpartum recovery

✔ Releases upper back, neck and shoulder tension from feeding or holding baby
✔ Stretches tight hamstrings and calves after long periods of sitting or lying down
✔ Begins gentle reintroduction to upper body strength
✔ Brings grounding energy to the nervous system
✔ Calms mental restlessness through breath-led movement

How to do Downward Dog

  1. Start on hands and knees
    Come to a tabletop position on your mat. Align wrists under shoulders and knees under hips. Spread your fingers wide for support.

  2. Tuck your toes and lift your hips
    On an exhale, slowly lift your knees off the ground and send your hips up and back. Don’t worry if your knees stay bent. Focus on lengthening your spine.

  3. Create an inverted “V” shape
    Press your hands firmly into the mat. Keep your head relaxed between your arms and let your neck be soft. Heels can stay lifted or drop toward the mat (no pressure).

  4. Hold and breathe
    Stay for 3 to 5 slow breaths. Focus on your exhale and how your body feels. If it’s too much, drop back to hands and knees.

  5. Return to rest
    Lower your knees gently to the mat. You can rest in Child’s Pose if needed.

Step-by-step instructions for a yoga pose, showing a woman moving through a sequence of positions on a yoga mat in a room with potted plants.

Postpartum tips

  • If you had a vaginal birth, you can explore Downward Dog as early as 6 weeks postpartum, after your provider clears you. If you had a C-section, it’s best to wait at least 8–12 weeks and begin only when you feel comfortable bearing light weight and activating your core without strain. Always move with care, and stop if anything feels sharp or too intense.

  • Use a block under your hands or bend your knees as much as needed, there’s no rush to straighten.

  • Place a folded blanket under your hands or knees for softness.

  • Practice close to a wall for extra support.

  • Always pair with deep breathing to calm the mind and body.