Downward facing dog, pose offers us the opportunity to find the deep core muscle strength (of the obliques, spinal extensors, and hip flexors) that will support the spine in its elongated neutral shape; to bear weight well in both the hands and the feet; and to strengthen the legs (quadriceps) and the arms and shoulders (triceps, serratus anterior, infraspinatus, teres minor, and deltoids).
It also encourages expansion of the back and sides of the rib cage and shoulders and the lengthening of the backs of the legs (glutes, hamstrings, and calves). It is a symmetrical pose that facilitates balanced effort between the upper and lower halves of the body as well as between the right and left sides. Downward facing dog turns us inward, away from the world, which may help to calm us, while as an arm-supported inversion it may impart focus and vitality.
Beginners might work to hold the pose for a minute at a time, while those with more experience can work up to two- to three-minute holds for an even deeper experience. And yes, downward dog is a resting pose!
Happy Stretching
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