How Downward Dog Can Improve Your Posture

Downward-facing dog is a foundational staple in any vinyasa yoga class. While it may seem like a simple full-body stretch, the pose actually has a surprising amount of benefits, including improving posture—something all of us could certainly benefit from after hours of hunching over our phones and computers each day. “This asana counteracts the effects of sitting and carrying heavy bags by decompressing the spine and promoting flexibility in the posterior chain of the body,” says yoga expert Dr. Rebekah Jade Lawrence.

Stretching to lengthen

Stretching can improve our wellbeing as well as provide a feeling of greater height and, eventually, better posture. But does it actually “lengthen” the muscles and body? Here’s what posturologist and physio-osteopath Francisco Moreno of Palasiet Clinic says: “The statement that integrating stretching into routines can lengthen the figure is, in reality, a little more complex than it seems. While stretching does not increase a person’s height in terms of bone growth, it can improve posture and thus influence the perception of height.”

It all has to do with the spine. During the day, the spine experiences compression due to gravity and everyday activities, which can lead to a temporary decrease in height. “This compression affects the intervertebral discs, which are cartilage structures that act as shock absorbers between the vertebrae,” Moreno explains. “As these discs become compressed, the person may appear to shrink slightly. Performing regular stretches helps counteract this compression.”

The benefits of downward dog

Downward dog, or Adho Mukha Svanasana, is particularly helpful for combatting this spinal compression. Plus, it also targets the muscles exactly where they most need help: “It improves posture by stretching the back and opening the chest. It also works on the flexibility in hamstrings, so it also helps to walk in a more stable way,” notes Cristina Merino, yoga teacher and co-founder of More Yoga Madrid.

To enhance this strengthening, yoga instructor Kathi Rüd, founder of Madrid’s Kavi House advises to “activate the arms correctly, pushing downwards and forwards with firm hands on the floor to feel how the back muscles are also activated. The posture aligns and strengthens shoulders, triceps, and forearms, in addition to toning and stretching the back, legs, arms and wrists.”

Downward dog beyond yoga class

Aside from strengthening the body and improving posture, practicing downward dog also activates blood circulation and may improve digestion. Thus, it’s a good idea to use it outside of yoga class during short breaks throughout the day. “It can be practiced frequently without any problem and can even be accompanied by gentle pedaling of the legs for an extra stretch,” Merino explains.