Downward Dog tutorial
Downward dog is one of the best-known yoga poses. It stretches the hamstrings, calves, shoulders and spine all at once and suits warm-ups, cool-downs and active recovery days.
How to perform
- Get on all fours with your hands slightly ahead of your shoulders and knees under your hips.
- Tuck your toes under and lift your knees off the floor.
- Push your hips up and back so your body forms an upside-down V.
- Your knees can stay slightly bent; keeping your back long comes first.
- Hold for 20 to 30 seconds, then lower your knees gently.
Breathing: Breathe slowly and deeply through your nose.
Key tips
- Your heels do not need to touch the floor.
- Press your whole palms into the floor to take pressure off your wrists.
- Pedal your feet, bending one knee at a time, to stretch the calves more.
Common mistakes
- Rounding the back to straighten the knees.
- Sinking too far into the shoulders.
- Holding your breath.
Safety: If you have high blood pressure, an eye condition such as glaucoma, or wrist or shoulder pain, check with your doctor first. If you feel dizzy, come back to sitting slowly.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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