Down dog is one of the most known yoga poses in the world. For some they love the pose and will never stop doing it, others might get bored with the same old down dog. So I am going to walk you through 6 new ways to practice down dog. Some are beginner friendly and some are more of a challenge.

1. Wide Feet.

If you have tight hamstrings try switching up your feet. Bring your feet as wide as the yoga mat while standing in down dog. This will shift the intensity you feel in your stretch from the commonly tight lateral hamstring to the usually less tense medial hamstring. This also will help you with wide leg forward folds.

2. Short Dog

Can you already sink the heels to the mat in down dog? Well why not try short dog. This will up the intensity by shortening the length of your down dog. Just simply walk the feet towards the hands until you feel the stretch more intensely, nut comfortably.

3. Long Dog

This shift will allow you to focus on the upper body and core strength. Shift a little more forward so that it feels like a plank. Start by walking your hands and feet further apart and stopping when you feel good or the challenge feels good.

4. Dog to Dolphin

If you have ever been in one of my yoga classes you probably have learned my love for down dog-dolphin push ups. This will help you focus on the upper body strength and work toward arm balances. From down dog you will bring your elbows and forearms down to the floor at shoulder width. For an extra challenge take a few breaths in dolphin and push back up to down dog. Repeat a few times to build up that strength.

5. Down Dog Twist

This requires upper body strength and core strength. You will get into your down dog stance. Float one hand to tap that shoulder before reaching back to grab the opposite ankle. You will hold here for a few breaths before switching to the other arm.

6. One Leg Dog (not the real name but oh well)

Imagine lifting one leg and one arm while in down dog, sounds tough? Well why not try it out! This will help your stability after practicing often. From down dog you will lift one leg behind you (imagine doing a quad stretch in down dog) You will slowly bring the opposite hand up to grab your foot. Once you grab your foot work on softening your neck and face. Take a few breaths here before releasing and switching sides.