How to do Down Dog Pose in Aqua Yoga

woman doing down dog pose in the pool with two pool noodles

Down Dog pose is one of the most common poses in yoga. If you try to do the pose in the pool, the same way you’d do it on your mat, you’d end up doing Drowned Dog. Here’s how we stay true to the principles of the pose in the pool, without going under water.

This variation uses two pool noodles for support. Pool noodles are cheap at the dollar store, or you can buy better quality ones at the pool supply.

You start in a wide-legged, parallel foot stance, like you’re straddling railroad tracks. Your whole back body; backs of your heels, your tush, the backs of your shoulders, the back of your head, is touching an imaginary wall behind you.

Take a smooth inhale and as you exhale, hinge forward in your hips. Your heels and your tush stay on the imaginary wall behind you. Your spine stays long and straight. Don’t fall forward off the front of your toes.

Spend a few breaths in Down Dog pose, and then come up to standing with an inhale. Readjust your feet if needed. Inhale. Exhale and repeat the pose. To stay upright in the posture, it’s like you’re pushing your tush away from you and keeping as much weight in your heels as you can.

Do as many repetitions as you like.

woman doing yoga in the pool for the aqua yoga pose database

If you want more aqua yoga videos, the Aqua Yoga Pose Database has more than a dozen free tutorials

If you want to practice Down Dog Pose in the Pool, buy an audio practice sequence.

Down Dog pose in the pool stretches your spine, teaches you body awareness, and improves your balance. Think what else you could gain from a whole practice? This 45-minute mp3 aqua yoga audio sequence will make it easy to start aqua yoga today.

The Ultimate Guide to Aqua Yoga

Don’t watch just one video, check out my Ultimate Guide to Aqua Yoga to learn more about all aspects of the practice.


I'm a yoga teacher who specializes in making yoga accessible in the pool and on land. I also train and coach other yoga and aquatics professionals in aqua yoga. My teaching style is engaging, responsive, and fun. 

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