Downward Facing Dog Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Body weight
- Body Part
- Back, Chest, Hips, Shoulders, Thighs, Upper Arms
- Primary Muscle
- Back
- Secondary Muscles
- Thighs, Chest, Hips, Shoulders, Upper Arms
- Intensity
- medium
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Adho Mukha Svanasana
Visualised Target Muscle Groups
Front
Back
How to: Downward Facing Dog
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Spread your fingers wide and press firmly into the ground.
- Tuck your toes and lift your hips, straightening your legs and forming an inverted V-shape.
- Hold the pose while breathing deeply, keeping the spine long and the head between your arms.
Common Mistakes
- Letting the neck hang loosely instead of keeping it neutral.
- Bending the elbows instead of keeping them straight.
- Hunching the back instead of trying to lengthen it.
Modifications
- Bend your knees if you're unable to keep your legs straight.
- Use a yoga block under your hands for added support.
Tips
- Press your heels down towards the mat for a deeper stretch.
- Keep your arms straight and engage your shoulder blades.
- Maintain a flat back and a neutral neck.
Downward Facing Dog Alternatives
Workout plans with Downward Facing Dog
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
yoga
flexibility
back
shoulders
hips
stretching
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