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
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
Tags
yoga
flexibility
back
shoulders
hips
stretching