How to do yoga with your dog

Yoga with dogs, also known as ‘doga’, is a fun way for you and your dog to bond while improving your flexibility and strength. Although dogs won’t be performing the yoga poses themselves, they can benefit from being involved in your session – stretching naturally, relaxing alongside you and enjoying your calm presence.

Here’s everything you need to know before you get started, including why yoga is good for dogs, plus some easy poses and safety reminders.

Like humans, dogs benefit from gentle exercise that promotes joint health, strength and flexibility – even if they aren’t holding the poses themselves. Benefits of yoga for dogs and humans include:

• Stress relief
• Joint health
• Improved flexibility
• Increased muscle strength
• Improved bonding between dogs and their owners

Yoga is also shown to offer mental health benefits for humans, including helping to reduce anxiety and depression. While we don’t know whether the same is true for dogs, many seem to enjoy a calm opportunity to spend time with one of their favourite people. 

‘As a dog behaviour expert, I’ve often noticed how closely a dog’s reactions mirror the owner’s state,’ explains Nick Jones. ‘If you’re tense, your dog might bark more, struggle to settle or seem constantly on edge. Whereas if you’re relaxed, they’ll stretch out, yawn deeper and truly unwind. Doing yoga together taps into that link, helping both of you relax and move away from stress-based behaviours.’

Some dogs love getting involved in whatever their owners are doing, whether that’s a yoga session or a fun, dog-friendly outing. Your dog might start stretching when they see you go into a downward dog pose, while others might simply enjoy watching your session and being in your relaxed company. 

However, there are certainly steps you can take to encourage them to get involved.

Before you start, choose a quiet area without distractions. If you don’t have a yoga mat, use an old towel laid out on the floor (providing it is non-slip). Make sure you have fresh water available nearby for you and your dog. 

Start with a short session of 5–10 minutes. Let your dog take the lead with how much they want to get involved – they might choose to lie down and watch, take a nap or even join in with some of the stretches. 

Pay attention to your dog’s body language throughout the session. If they seem anxious, unsettled or uncomfortable, they might prefer to do something else. You could try a short training session, a sniff walk or a fun game of hide-and-seek instead. Signs that your dog is enjoying themselves include relaxed breathing, soft eyes and ears, and a loose, wiggly body.

There’s no need for specific yoga poses for dogs; instead, focus on your movements and see how your dog reacts when you try out these four beginner yoga poses.

Start on your hands and knees, with your hands positioned under your shoulders and your knees under your hips. This is called the tabletop position. Tuck your toes under, lift your knees off the mat and raise your hips towards the ceiling, so you’re creating an inverted V shape. Hold the pose for a few breaths, then return to kneeling on your mat.

Start in the tabletop position on your mat with your hands underneath your shoulders. Alternate between cat pose, with your back arched to the ceiling and your head looking towards your knees, and cow pose, with your lower back curved and your head looking up.

Sit on your mat with your legs stretched out in front of you. Inhale, and as you start to exhale, slowly fold forward from your hips, keeping your knees slightly bent if needed. Rest your hands wherever they feel most comfortable.

Kneel upright on your mat, then gently lower your hips to your heels. Fold your torso forward until your forehead is resting on your hands or the mat, whichever is most comfortable. Then, try moving your hands back until they’re resting by your feet, before extending them in front of you. 

Why not follow your yoga session with a short massage for your dog, focusing on slow, gentle strokes to help them relax.

Yoga with your dog should be fun and relaxing, so keep these safety reminders in mind: 

• Keep sessions short, especially for puppies or senior dogs
• Use a non-slip mat and let your dog move away if they choose to
• Never force your dog into a position – let them choose whether to get involved

Before trying any new activity with your dog, speak to your vet first. If you have dog insurance with Petplan, you can also connect with a vet professional through our Pet Expert Chat feature. Just log in to your My Petplan account to get started.