Down Dog - Meditation & Mindfulness Guide

Whether you seek to relax your thoughts during the day or improve your sleep at night, Meditation offers a fresh guided experience with sleep or walking meditations each time. Like all Down Dog applications, Meditation is fully adaptable, allowing you to create a meditation routine that suits your preferences!

FEATURES

BEGINNER FRIENDLY

Begin in the comfort of your home with guided and sleep meditations lasting less than 5 minutes. Alternatively, put on your shoes and embark on a mindful walk with our walking meditations.

CUSTOMIZABLE

Set your meditation duration. Whether you have just a few minutes between appointments or require a full 90-minute session daily, tailor a practice that fits your lifestyle.

Select between Guided, Sleep, or Walking Meditations. Discover tranquility through guided sessions, ease into sleep with our dedicated sleep meditations, or engage your body while finding peace through walking meditations.

Focus on specific themes for your guided, sleep, or walking session, such as Self Love or Stress Relief. You also have the option to meditate without any particular theme.

Adjust how much or how little guidance you receive from our instructors throughout your meditation.

Set the length of silence that works for you, ensuring your peace remains undisturbed.

CHOOSE VOICES

Select from six distinct meditation teachers and be accompanied by the voice that resonates with you.

DYNAMIC CHANGING MUSIC

Opt for soothing music, nature sounds, brainwave tracks, or spiritual playlists. Alternatively, immerse yourself in complete silence.

SYNC BETWEEN DEVICES

Your settings automatically synchronize across all your devices.

MULTIPLE LANGUAGES

In addition to more than 12 English-speaking voices, all sessions are accessible in 9 additional languages!

FUNCTIONS

Yoga

Select your time, level, focus, voice, and music, and Down Dog creates a unique, personalized yoga practice every time.

Pilates

Get lean, fit, and toned with a new pilates workout every day. For an extra muscle-shaking challenge, try one of our boosts like Glutes, Upper Body, Obliques, and many others!

Meditation

Take a mindful moment to breathe and reflect, with Down Dog's calming meditation app.

HIIT

Turn up the heat with High Intensity Interval Training. Raise that heart rate to build strength and burn fat. Increase the difficulty by adding dumbbells or resistance bands to your workout, or keep it simple with over 1000 exercises that use just your body weight.

Barre

Get lean, fit, and toned with a new ballet-inspired workout every day. Boost thighs, glutes, or core for an extra muscle-shaking challenge.

Prenatal Yoga

Personalized yoga for new and expecting mothers.

Tips for Beginner Yogis

How can I slow down the speed of my practice?

Yoga:

There are a few settings you can adjust to slow down your practice - we recommend experimenting with them all!

Transition Speed：Swipe up to see your full settings. Under Timing, tap on Transition Speed and set it to Slowest to allow for the most time transitioning between one pose and another, then tap Select. Please note older practice types do not support this feature.

Hold Lengths：Swipe up to see your full settings. Under Timing, tap on Hold Lengths and set it to Longest to allow for the most time in each pose, then tap Select . Please note older practice types do not support this feature.

Warmup and Cooldown：Set your Warmup and Cooldown to Extended. Please note older practice types do not support these features.

Instruction Level：To get the most instruction and pointers, you can also set your Instruction level to Full.

Practice Types：You might also try setting your practice Type to Gentle or Hatha rather than Vinyasa , to leave out the vinyasa flows/chaturangas. Or if you’re looking to slow things down even more, set your practice Type to Yin, or Restorative!

Prenatal Yoga:

Swipe up in settings view and set your Pace to Slowest to spend the most time in each pose. To get the most instruction and pointers, you can also set your Instruction level to Full Explanation.

HIIT:

You can change the time spent on each exercise. Swipe up in settings view and under Practice, tap on Exercise Length. You can also adjust the rest time in between exercises by tapping on Recovery.

I don't know where to start! What settings should I select to get the best experience?

Yoga:

Set Your Level：If you're new to yoga we recommend starting with Level Beginner 1, found under Practice settings.

Choose Your Practice Type：For a softer practice that includes standing poses as well as floor poses, try Practice Type Gentle. For a restful practice with only floor poses, try Restorative, or Yin, which will allow for the longest holds in the poses. For a faster, flowing, more energetic practice, try Vinyasa. If you want to flow less, skip the chaturangas, and let the heat build by holding poses longer, try Hatha.

Instruction LevelSet your Instruction level to Full to receive the most detailed instructions.

Set Your Transition Speed and Hold Length：If you want to slow your practice down further, we recommend adjusting your Transition Speed to Slowest and your Hold Lengths to Longest. Please note older practice types do not support these features.

Extend Your Warmup and Cooldown：For Practice Types of Vinyasa, Hatha, and Gentle, adjust your Warmup and Cooldown to Extended. Please note older practice types do not support these features.

Like and Exclude Poses：For Practice Types of Vinyasa, Hatha, and Gentle, "like" poses and see them more often in your practice, or "dislike" poses and you'll never see them again.

Prenatal Yoga:

If you're new to yoga we recommend starting with Level Beginner 1, which is found by swiping up in settings view and looking under the Practice settings. For a restful practice, we recommend starting out with Restorative, which is all floor work and will allow for the longest holds in the poses.

Meditation:

If you're new to meditation, we recommend keeping your Longest Silence fairly short - the default is 2 minutes, but you can shorten it all the way down to 30 seconds if you'd prefer to have less silence and more guidance. You can also set your Guidance Amount to Most to get the most instruction we offer!

HIIT:

Our default settings are a great place to start!

If HIIT is too challenging on Level 1, try Level 0! You can also try spending a shorter time on each exercise. You can adjust this by swiping up in settings view and adjusting your settings under Practice, where you can adjust your Exercise Length. You'll be surprised how big a difference 5 or 10 seconds can make! You can also decrease the length of your overall workout, and increase the length of each Recovery between exercises.

We offer two practice types, Rotation and Progression. Select Progression to move through different parts of the body always in the same order, or choose Rotationto move through different parts of the body but mix up the order across different practices!

Barre:

You can adjust the difficulty by changing the length of your workout. Experienced athletes should start with 15 or 20 minutes, and work their way up if they want an additional challenge. If you're a beginner, you might want to start with just 5 minutes every day or 10 minutes every other day. Keep it up, and you'll be ready for longer workouts in no time!

FAQS

I can’t hear the instructor’s voice! Where’s the volume control?

Once you've started a practice, if you tap the screen and pause your practice, you can adjust the music and voice volume by using the Music/Voice mixing slider.

After you have set the Music/Voice ratio that you prefer, then you can use your device to increase or decrease the overall volume.

How do I change the music?

We offer many categories of music and are constantly adding new options! In the app, you can switch the music style by swiping up the settings view and tapping Music! On the web version, you can scroll through the settings and click the Music option.

I’d prefer to listen to my own music as I practice. How do I turn off the music completely?

You can turn the in-app music off by swiping up the settings view and tapping Music, then tapping None for the music type!

If you'd like to play your own music, you can do so through other apps on your device. However, while the audio cues are turned up to max volume by default on phones and tablets, sometimes this isn't enough to overpower the sound coming from Spotify/iTunes/etc.

In those cases, we recommend either using an external speaker to play music, or using the web version (https://www.downdogapp.com/web) on a laptop or desktop, with your music turned down in the background.

How do I change the email associated with my account?

1. Go to Settings. On mobile, you can get there by tapping the three horizontal lines at the bottom right of the screen. On web, Settings is in the left sidebar.

2. Under Account, tap Email and fill in the email you'd like to use

3. Tap Save

How do I change my password?

1. Go to Settings. On mobile, you can get there by tapping the three horizontal lines at the bottom right of the screen. On web, Settings is in the left sidebar.

2. Under Account, tap Password and fill in the new password you'd like to use in the Password and Confirm Password fields

3. Tap Save

If you have forgotten your password, just enter your email and an incorrect password at the login screen. Then, click the Forgot Password? option.

How can I unlink Google/Facebook, and use an email and password instead?

1. Go to Settings. On mobile, you can get there by tapping the three horizontal lines at the bottom right of the screen. On web, Settings is in the left sidebar.

2. Under Account, tap Unlink from Google (or Unlink from Facebook) and fill in the new password you'd like to use in the Password and Confirm Password fields

3. Tap Save

why i can't access my subscription?

You likely created multiple Down Dog accounts by accident. You should try logging out of the app and logging back in with any other email addresses you may have used. Please note that your subscription works across all of our apps and on all of your devices (including the web version), but you must be signed in with the same email you used to make the purchase. Note that Apple, Google, and PayPal may have sent receipts to the email address you have associated with those services, and not the email address you used to log into Down Dog.

If you subscribed from within the mobile app using Apple iTunes or Google Play, you should try clicking Restore In-App Purchase from the menu of the app. Be sure to do this from within the same app in which you made the original purchase.

If you subscribed via PayPal and you don't have access to your subscription, your payment most likely did not succeed. You can check this from within your PayPal account, or by visiting the Settings of the app where you will see a subscription that only lasts a few days. If this is the case, you were not actually charged and you can attempt to make the purchase again by visiting our website. You may have more success paying with a credit card directly rather than using PayPal.