How to get into Downward-Facing Dog

• PigeonTuck back toes, step back to down dog
• TabletopTuck toes, lift hips
• Child's PoseTuck toes, lift into down dog
• Low LungeStep back to down dog
• Three-Legged DogLower leg to down dog
• PlankLift hips to down dog
• Upward-Facing DogRoll over toes, lift hips back
• Side PlankRoll back, lift to down dog
• CobraPress back to down dog
• Standing Forward FoldStep back to down dog
• High LungeHands down, step back to down dog
• Warrior IHands down, step back to down dog
• Warrior IICartwheel hands down, step back to down dog
• Reverse WarriorCartwheel hands down, step back
• Extended Side AngleFrame right foot, step back to down dog
• PyramidHands down, step back
• Runner’s LungeStep back to down dog
• LizardStep back to down dog
• Revolved TriangleHands down, step back
• DolphinPress up onto the hands
• HandstandStep feet down to down dog
• Fallen TriangleUnthread the leg, back to down dog
• Humble WarriorRelease, hands down, step back to down dog
• Wild ThingFlip back over to down dog
• Twisted Low LungeHands down, step back to down dog
• Revolved Side AngleHands down, step back to down dog

Where Downward-Facing Dog flows next

• Three-Legged DogLift right leg high
• PlankShift forward to plank
• Standing Forward FoldWalk to top of mat
• Low LungeStep right foot forward, lower back knee
• High LungeStep right foot forward, rise up
• Warrior IStep right foot forward, rise to Warrior I
• GarlandWalk feet to hands, squat low
• Child's PoseLower knees, sink back
• TabletopLower knees to table
• Runner’s LungeStep right foot forward between the hands
• DolphinLower to the forearms
• HandstandWalk feet in, kick up
• Fallen TriangleThread right leg under and through, open the chest
• PuppyKnees down, hips stay high, heart sinks

Flows with Downward-Facing Dog

• Wake-UpMorning · about 3 minCat and cow, down dog and one Sun A: a few minutes to start the day. PlaySteps and poses
• Back CareGentle · about 12 minTwists, cat and cow, puppy, sphinx and cobra, then bridge for a stiff back. PlaySteps and poses
• Shoulders & NeckRelease · about 11 minThread the needle, puppy, dolphin, eagle and cow face to unknot the shoulders. PlaySteps and poses
• Core StrengthStrong · about 12 minPlank, forearm plank, knee to nose, side plank and boat, then a twist and rest. PlaySteps and poses
• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Beginner’s FlowFirst class · about 24 minYour first class: the basic poses held longer, the knees-down way to down dog, no jumping. PlaySteps and poses
• Slow Hip OpeningFloor · about 27 minLong holds low to the ground: lunge, lizard, half split and pigeon each side, then frog. PlaySteps and poses
• Runner’s StretchAfter a run · about 22 minLunges, lizard, half split and pyramid for tired legs, then pigeon and legs up the wall. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Midday ResetQuick · about 12 minA short break: fold, then a lunge, twist and half split each side, and rest. PlaySteps and poses
• Desk BreakAt work · about 10 minTwists, cat and cow, puppy for the shoulders, hips and hamstrings, then back on your feet. PlaySteps and poses
• Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. PlaySteps and poses
• Steady BalanceStanding · about 20 minTree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat. PlaySteps and poses
• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. PlaySteps and poses
• WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses
• CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Downward-Facing Dog.