Lift your hips into an inverted‑V position with hands and feet on the floor, lengthening the spine while the shoulders, glutes, upper chest (clavicular head), and rectus abdominis are engaged. Hold the pose for a set time to build endurance and mobility.
How to do the Downward Dog#
- Begin on hands and knees with hands under shoulders and knees under hips.
- Tuck your toes and press through your palms as you lift your hips up and back until your body forms an inverted V.
- Straighten your legs as far as comfortable while keeping a long spine and active core.
- Press your heels toward the floor and spread your fingers to distribute weight evenly through the hands.
- Breathe steadily and hold the position for the desired duration, then bend your knees and return to hands and knees to release.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Lats (Latissimus Dorsi)
- Secondary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii), Abs (Rectus Abdominis), Quads (Quadriceps Femoris)
Common mistakes#
- Rounding the upper back instead of maintaining spine length.
- Putting too much weight into the hands and letting the shoulders shrug.
- Hyperextending or locking the elbows.
- Forcing the heels down at the cost of hip or spine alignment.
