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Downward Dog

Difficulty: ⭐ Beginnercore

Home Setup

Practice on any non-slip surface like a yoga mat, large towel, or carpet. Ensure you have enough space to extend your body fully without obstacles.

Yoga mat or towelWall for support (optional)

💡 Pro tip: If your heels don't touch the ground, place a folded towel under them for support while building flexibility

Gym Setup

Yoga mat or designated stretching area with adequate space

Safety: Avoid this pose if you have carpal tunnel syndrome, high blood pressure, or are in late-stage pregnancy without instructor guidance

💪 Muscles Worked

Shoulders (Deltoids)Upper Back (Trapezius)Core (Rectus Abdominis)HamstringsCalves (Gastrocnemius)

⭐ Why This Exercise?

Downward Dog is a foundational yoga pose that strengthens the upper body while simultaneously stretching the entire posterior chain. It improves shoulder stability, builds core strength, increases hamstring and calf flexibility, and promotes blood flow to the brain while serving as both an active pose and a resting position in yoga flows.

Make It Easier

Regressions for building up strength

1. Puppy Pose

yoga mat

Reduces weight-bearing on arms and shoulders while maintaining the stretch

2. Downward Dog at Wall

wall

Decreases inversion angle and reduces hamstring flexibility requirements

3. Downward Dog with Bent Knees

yoga mat

Reduces hamstring stretch demand while maintaining shoulder and core engagement

Make It Harder

Progressions for advanced athletes

1. Three-Legged Downward Dog

yoga mat

Adds single-leg balance and increases hip flexibility challenge

2. Downward Dog to Plank Flow

yoga mat

Creates dynamic movement requiring greater core control and shoulder stability

3. Forearm Downward Dog

yoga mat

Deepens shoulder stretch and increases core engagement with lower center of gravity

↕️ Similar Movements

Upward Facing Dog
Complementary backbend often paired in vinyasa flows
Plank Pose
Shares similar shoulder and core engagement with different body position
Child's Pose
Resting counterpose that releases the shoulders and back
Forward Fold
Similar hamstring stretch with less upper body engagement
Dolphin Pose
Forearm variation that increases shoulder and core challenge

Form Checklist

✓Press firmly through hands with fingers spread wide, middle fingers pointing forward
✓Lift hips up and back, creating an inverted V-shape with your body
✓Keep spine long and neutral, drawing shoulder blades down the back
✓Engage quadriceps to help release hamstrings and allow heels to sink toward floor
✓Maintain active arms by rotating upper arms outward while keeping elbows straight
✓Draw belly button toward spine to engage core and protect lower back

Common Mistakes

  • •Rounding the spine or hunching shoulders instead of maintaining length through the back
  • •Locking elbows or hyperextending arms, creating joint stress
  • •Forcing heels to the ground at the expense of spinal alignment
  • •Placing hands too close to feet, shortening the pose and reducing effectiveness
  • •Holding breath instead of maintaining steady, deep breathing

📈 When to Progress

Progress when you can hold Downward Dog for 5+ breaths with heels approaching or touching the ground, shoulders stable without shaking, and spine remaining long without rounding. You should feel comfortable transitioning in and out of the pose smoothly and can maintain steady breathing throughout.