Downward-Facing Dog
Bodyweight, hamstrings and calves
Downward facing dog is a yoga pose with the hands and feet on the floor and the hips lifted high, so the body makes an upside down V. It stretches the hamstrings, calves, shoulders and upper back while the arms hold part of the body's weight. It suits almost anyone as a warm up, a cool down or part of a yoga flow.
Setting up
- Start on the hands and knees on a mat, hands under the shoulders and knees under the hips.
- Spread the fingers wide and tuck the toes under.
How to do a downward-facing dog
- Press the hands into the floor and lift the knees.
- Push the hips up and back until the body forms an upside down V.
- Lengthen the spine and let the head hang between the arms.
- Let the heels sink toward the floor, bending the knees as much as you need.
- Hold for several slow breaths, then lower the knees back to the floor.
Breathing. Breathe slowly and evenly through the nose for the whole hold.
Muscles worked
- Mainly
- Hamstrings and calves
- Also
- Front delts and upper back
Common mistakes
- Rounding the back to get the heels down. A long spine matters more than the heels, so bend the knees and push the hips up and back.
- Hands too close to the feet. A short pose cramps the shoulders, so walk the hands forward until the body forms a long V.
- Shoulders shrugged up to the ears. That pinches the neck, so press the floor away and draw the shoulders away from the ears.
- Locking the knees hard. A slight bend lets the hips lift higher, so keep the knees soft if the hamstrings are tight.
Easier and harder
- Easier
- Puppy Pose, Child's Pose
- Harder
- Dolphin Pose
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