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7 dog yoga poses to try tonight with your dog

Seven beginner-friendly doga poses, each with your part, your dog's part and how long to stay. Put them in order and you have a complete 15-minute session.

By the Dogyoga team · · Updated · 4 min read

A blue merle Australian Shepherd standing on a yoga mat, ready for dog yoga

Looking for dog yoga poses you can do tonight? These seven beginner-friendly doga poses need no experience and no special training for your dog. For each pose you'll find what you do, what your dog does and how long to stay. Done in this order, they make a calm 15-minute session: arrive, move, wind down, rest.

A quick rule before we start: in yoga with your dog, the poses are for you. Your dog joins in freely, by lying close, sniffing, holding a stay or walking under you. Never push or hold a dog into a position.

1. Connected breathing

Connected breathing: slow your breath until it matches your dog's.
Connected breathing: slow your breath until it matches your dog's.
  • You: sit cross-legged, spine tall, one hand resting on your dog's side or back.
  • Your dog: lies or sits against you. Wandering off is fine too.
  • Hold: 6 to 8 slow breaths. Breathe in for four, out for six, and feel your dog's ribs rise under your hand.

This is the best way to open any doga session: it tells your dog that mat time is calm time.

2. Downward dog… with a real dog

Downward dog: small dogs walk through the tunnel, big dogs lie by the mat.
Downward dog: small dogs walk through the tunnel, big dogs lie by the mat.
  • You: from hands and knees, lift your hips into an upside-down V. Keep your knees soft.
  • Your dog: small and medium dogs often walk through the tunnel under you; large dogs lie beside the mat.
  • Hold: 4 to 6 breaths. Lower your knees whenever you need.

3. Shared bow

Shared bow: you bow, your dog does a play bow, the stretch every dog already knows.
Shared bow: you bow, your dog does a play bow, the stretch every dog already knows.
  • You: kneel, then walk your hands forward and lower your chest towards the mat, hips high.
  • Your dog: does a play bow, front end down and tail up, which is the natural stretch dogs do after a nap. Mirror it and many dogs copy you.
  • Hold: 4 to 6 breaths.

4. Guardian warrior II

Guardian warrior II: you hold strong, your dog holds a stay.
Guardian warrior II: you hold strong, your dog holds a stay.
  • You: step your feet wide, bend your front knee and stretch your arms out, gaze over your front hand.
  • Your dog: practises a stay in front of you, with a treat for success.
  • Hold: 3 to 5 breaths per side. Only if your dog already knows stay; otherwise let them lie nearby.

5. Puppy pose

Puppy pose: chest to the mat, nose to nose with your dog.
Puppy pose: chest to the mat, nose to nose with your dog.
  • You: from hands and knees, walk your hands forward and melt your chest towards the floor, hips over knees.
  • Your dog: lies in front of you. Many dogs love being nose to nose.
  • Hold: 5 to 8 breaths. A lovely shoulder opener after a day at a desk.

6. Butterfly nest

Butterfly nest: soles of the feet together, your dog curled up in the space you make.
Butterfly nest: soles of the feet together, your dog curled up in the space you make.
  • You: sit with the soles of your feet together and let your knees drop out to the sides.
  • Your dog: small dogs curl up in the "nest" between your legs; bigger dogs rest their head on your knee.
  • Hold: 6 to 10 breaths, stroking your dog slowly.

7. Savasana for two

Savasana for two: lie still together. Many dogs fall asleep here.
Savasana for two: lie still together. Many dogs fall asleep here.
  • You: lie on your back, arms by your sides, one hand on your dog if they're close.
  • Your dog: rests beside you. This is the pose dogs are best at.
  • Hold: 2 to 5 minutes. Finish with a slow stroke and a quiet "thank you".

How to put the poses together

A simple 15-minute sequence:

  1. Connected breathing (2 minutes)
  2. Downward dog (1 minute)
  3. Shared bow (1 minute)
  4. Guardian warrior II, both sides (2 minutes)
  5. Puppy pose (2 minutes)
  6. Butterfly nest (2 minutes)
  7. Savasana for two (5 minutes)

Give yourself time between poses to settle your dog. That transition time is part of the practice, not a delay.

Adapting the poses to your dog

Have a little dog? See our guide to yoga with small dogs, with seven poses chosen for small backs and joints.

Frequently asked questions

What is the easiest dog yoga pose for beginners?

Connected breathing. You sit, rest a hand on your dog and slow your breath. It needs no flexibility and most dogs settle into it straight away.

Does my dog need to know commands for doga poses?

No. Only a few poses use cues like sit or stay, and you can always swap them for your dog simply lying nearby.

How long should I hold each dog yoga pose?

Between 3 and 10 slow breaths for active poses, and several minutes for resting poses like savasana. Always come out of a pose if your dog needs you.

More than seven poses

There are dozens of dog yoga poses, from chin rests and paw massages to side-plank tunnels for agile dogs. The Dogyoga app has 51 of them and picks the right ones for your dog's size, age and the cues they know, with a timer that counts your breaths.

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