Yoga is full of unique and innovative poses that challenge flexibility, strength, and coordination. One such pose that stands out for its creativity and benefits is the Double Downward Dog. This variation of the classic Downward Dog pose offers a fresh twist, helping deepen stretches and enhance connection between partners. While it is often practiced in partner yoga, it can also be done solo, using props for support. Whether you’re practicing with a partner or by yourself, the Double Downward Dog pose provides a fun, effective way to stretch the body and strengthen your core.
What is Double Downward Dog?
The Double Downward Dog is an advanced variation of the traditional Adho Mukha Svanasana (Downward Facing Dog) pose. In this pose, two practitioners are involved, with one person holding the standard Downward Dog position on the floor, and the second person placing their feet on the first person’s hips or shoulders while extending their body into their own Downward Dog position. This creates a dynamic structure, with one practitioner on the floor and the other in a more elevated position.
Alternatively, if you’re practicing the pose alone, you can simulate the feeling of the double Downward Dog by using props such as blocks, or by performing the pose in a supported manner with the legs elevated.
Benefits of Double Downward Dog
Increases Flexibility:
Like the traditional Downward Dog, this variation helps stretch the hamstrings, calves, and spine. With the added height and angle, it can deepen the stretch, improving overall flexibility.
Strengthens the Core and Arms:
As with regular Downward Dog, this pose requires significant core strength to maintain stability. Additionally, the practitioner on the ground must engage their arms and shoulders to support the elevated partner or themselves.
Improves Balance and Coordination:
Holding the Double Downward Dog position requires balance from both individuals. It encourages coordination between the two practitioners, creating a sense of teamwork and trust.
Opens the Chest and Shoulders:
This pose opens the chest, shoulders, and upper back, improving posture and flexibility in these areas. The person on the ground benefits from the opening of the chest, while the elevated practitioner experiences a deep stretch in their shoulders.
Promotes Mental Focus:
Maintaining this pose requires mental concentration, especially in a partner setup. Both partners must be aware of their bodies and movements, helping to cultivate focus and presence during practice.
Deepens the Stretch for the Legs:
The person in the Downward Dog position will feel an increased stretch in the back of the legs, particularly the hamstrings and calves, due to the added height of the second person’s feet.
How to Practice Double Downward Dog
Partner Version
Start with the First Practitioner: One person begins in the traditional Downward Dog pose. To get into Downward Dog, start on all fours with your hands slightly forward and your feet hip-width apart. Lift your hips toward the ceiling, pressing your hands firmly into the mat, and straighten your legs.
Set Up the Second Practitioner: The second person stands behind the first practitioner. They place their feet on the hips or shoulders of the person in Downward Dog. The second person then lifts their hips, creating their own Downward Dog shape.
Form the Double Downward Dog: The second person’s feet should be placed securely on the first person’s body, creating a stable structure. Both practitioners should engage their core, keeping their bodies aligned, and make sure that the elevated person’s hands are firmly planted on the ground.
Hold the Pose: Both partners should hold the pose for several breaths, engaging their core and maintaining proper alignment. It’s important to communicate with each other to ensure both practitioners feel stable and comfortable.
Exit the Pose: To release, the elevated person slowly lowers their feet back to the ground, and the person in Downward Dog lowers their hips. Both practitioners gently come out of the position and return to a neutral stance.
Solo Version (Using Props)
Start in a Downward Dog: Begin in the traditional Downward Dog pose with your feet pressed firmly into the ground and your hips lifted.
Use Blocks or Props: Place yoga blocks or other props under your feet, or use a chair with your feet elevated on it to simulate the “double” effect. Keep your body in a straight line, maintaining the engagement of your core and legs.
Focus on Deepening the Stretch: As you hold the pose with the props, aim to deepen the stretch in your hamstrings and calves by pressing your heels down and reaching your hips higher. Keep your shoulders engaged and avoid letting them collapse inward.
Hold and Breathe: Breathe deeply while holding the pose, keeping your focus on your body alignment. Stay for 20 to 30 seconds or longer if comfortable.
Tips for Practicing Double Downward Dog
Communicate with Your Partner: If practicing with a partner, communication is key. Make sure both people are comfortable with the pose and that the elevated person feels stable with their feet positioned correctly on the other person’s body.
Use Props for Stability: If you’re practicing solo, props such as blocks or a wall can be helpful to simulate the sensation of the pose and add a bit of height and depth to your stretch.
Focus on Alignment: Ensure that your body remains in a straight line from head to heels. Keep your core engaged, avoid arching your back, and make sure your hands are planted firmly to avoid unnecessary strain on your wrists.
Start Slowly: This is an advanced variation of the classic Downward Dog. If you’re new to this pose, start by practicing the regular Downward Dog to build strength and flexibility before progressing to the double version.
Conclusion
Double Downward Dog is a fun and challenging yoga pose that not only enhances flexibility and strength but also promotes teamwork, balance, and communication. Whether practiced with a partner or solo, it offers a unique way to deepen your practice, stretch your legs, and strengthen your core. The pose encourages mindfulness and mental focus, helping you stay present in your practice.
If you’re ready to take your Downward Dog to the next level, give Double Downward Dog a try. With practice and patience, you’ll enjoy the benefits of increased flexibility, strength, and connection to your body. Happy practicing!
