Hey! My name is Elyce Elowen, and I have been teaching yoga to different classes of people for a lot of years now.
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ToggleI am excited to show you how to conquer this fantastic adventure of learning the double downward dog.
This is a very enjoyable pose to try, and, at the same time, it has many positive effects on the human body and psyche.
It’s time to get to know all the important facts about the Double Downward Dog Pose, where to begin, and important pointers to consider so this pose becomes manageable for you.
In general, this guide is for a complete beginner. Someone who wants to improve?
In this article we shall discuss what the Double Downward Dog is and how to execute it, we will also see why the Double Downward Dog Yoga is part of yoga and why it should be included in yogic practice.
Well, without further ado, get your mat and get ready to go!
What is a Double Downward Dog?
Double downward dog pose is an advanced form of downward dog pose (Adho Mukha Svana-sana), This is a partner based pose in which two people perform it together.The position got its name from the way the dog stretches when it stands up. In this pose One person’s feet rest on the other person’s back while they both hold the pose together.
In this pose, the first participant gets into the normal downward facing dog position while the second participant places their feet on the back of the first participant’s upper buttocks hence supporting a two-fold stretch.
It benefits your arms, legs, and abdominal muscles as well as helps to build trust and improve communication with the partner.
It’s always a good idea to add some fun to your exercise routine. Practicing a double downward dog can be enjoyable while it helps to improve flexibility and body awareness. [1]
How to Prepare for a Double Downward Dog

Like every other pose, While performing a partner pose it is very important to get prepared for it when beginning a yoga position.
Here are a few simple steps to help you get ready for the Double Downward Dog:
- Pick a comfortable space: keep in mind that you need enough space to get ready for this pose.
- Warm up together: Stretching exercises will assist in avoiding cases of injuries.
- Communicate clearly: It is safe to always discuss with your partner in order not to feel uncomfortable.
- Strengthen Core Muscles: A stable core is very important to keep you and your partner in coordination.To build the core strength you should perform poses like Temple Pose, Double Tree Pose and partner boat pose.
- Use props if needed: If necessary you can use the props like blocks and Matt to match the required angles.
- Be mindful: You should stay focused on breathing and take care of each other’s needs.
Warm-Up Exercises for Double Downward Dog
This warm up will help you to avoid too much stretching if your body is not ready for double downward dog pose.
Here are some simple exercises:
- Joint rotations: Wrist circles, ankle circles, shoulder circles.
- Side stretches and forward bends: These forward bends are great for your back and your core muscles as well.
- Dynamic lunges: Loosen up your legs and build up your support or balance.
- Cat-Cow stretch: Relax the spinal segment and enhance the mobility of the back with cat-cow stretch..
- Group breathing: Breathe together to create trust and coordination between you and your partner.
How to Perform a Double Downward Dog

Get Into Position
- Base Partner: Start with the downward dog pose, put your hands and feet on the ground, lift your hip and back should be flat.
- Top Partner: This partner should Stand near the base partner’s hip with the little gap.
Climb Carefully
- Top Partner: Put your hands on the lower back of the base partner for balance. Then slowly lift your both feet step by step onto the base hips of your partner, until you are in your downward dog pose.
- Align your body: Person B then enters a stacked position where their feet are resting on Person A lower back. Both people should straighten the back and stand still for a few breaths during this exercise.
- Communicate and adjust: It’s good to keep reminding each other just in case, to ensure that nobody feels uncomfortable.
Come Down Slowly
- Top Partner: Put down your steps one by one.
- Base Partner: Rest in the child pose position until you get comfortable.
“Here’s a video that explains this yoga pose in more detail.”
Body Parts Movement
Body Parts | Movement type | Description |
Hands | Static | Hands are firmly placed on the mat, shoulder-width apart, providing stability and support. |
Chest | Static | Chest stays open and pressed towards the thighs, helping to lengthen the spine and improve alignment |
Feet | Static | Feet are grounded on the mat, hip-width apart, and actively engaged to create a stable base. |
Knees | Static | Knees remain straight with gentle micro-bends to avoid hyperextension. |
Shoulder | Static | Shoulders are actively engaged and pressed away from the ears to avoid tension. |
Back | Static | Back stays long and straight, with the spine in a neutral position and the tailbone lifted. |
2 Person Yoga Poses Made Easy: Start Your Journey Today
Benefits of Double Downward Dog
Physical Benefits:
- Tones your arms as well as your abs.
- Stretches the muscles of your hamstrings and shoulders making them more flexible.
- This exercise enhances balance and coordination throughout the body movements during the exercise session.
Mental Benefits:
- Establishes good relationships between the partners for mutual understanding.
- Promotes more rest and leisure or even meditation and deep thinking.
- Reduces stress and gives a feeling of connection. [2]
Expert Tips for Beginners
Here are some expert tips to make your Double Downward Dog Pose practice smooth and enjoyable:
Focus on your breathing: It will help you remain calm and not get stressed up so easily.
Communicate with your partner: Stay connected with your Partner frequently to avoid getting off track.
Use props if needed: Some individuals indicate that blocks or mats offer some stability.
Don’t rush: It can take weeks, so do not rush and give yourself time to warm up.
Case Study:
My personal experience i do many of time this pose and also search on different forums. Reddit User (Responsiblr_Ad_3532) said when you realize that downward dog can be a resting position, it’s the best sensation ever. In my daily routine i like to doing this pose regularly. For more knowledge visit Reddit
VeryFit Life Final Words
Incorporating the Double Downward Dog is not only fun but also helpful when you decide to include it in your yoga routine.
As with any pose, be sure to make sure your body is telling you the truth and speak with your partner before engaging in this pose.
I have collected the information in this guide throughout my years as a yogi, and I hope these tips will make your path smoother and more delightful.
Give this pose a go today and see how it changes your practice!
FAQs
Is Double Downward Dog easy for a beginner to do?
Yes! Newcomers can start with clear instructions on what they’re drawing and start with some postures.
Am I going to require any equipment for this pose?
Comfort and stability are created using a yoga mat, which should be brought to practice. Yoga blocks have been used to help new people with balance.
How can I make Double Downward Dog easier?
Do it with a friend or someone you know then have blocks when necessary for balance.
What are the benefits of this type of exercise?
It helps enhance flexibility, strengthens muscles, and increases confidence as well as cooperation between two performers.
Source:
Downward dog variations for every level of student | ISSA. (n.d.).
The 7 body Benefits of Downward Dog | Life by Daily Burn. (2015, October 28). Life by Daily Burn.
Disclaimer:
The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. Very Fit Life are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.