Downward Facing Dog Exercise Guide
Exercise Profile
- Target
- Hamstrings
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Hamstrings
- Secondary Muscles
- Spine, Shoulders, Calves
- Intensity
- medium
- Category
- flexibility
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Adho Mukha Svanasana
How to: Downward Facing Dog
- Start on your hands and knees in a tabletop position.
- Tuck your toes under and lift your hips up and back, forming an inverted 'V' shape.
- Keep your hands and feet firmly planted, and relax your head and neck.
- Hold the position for several breaths, focusing on elongating your spine.
Common Mistakes
- Letting the back sag instead of keeping it straight.
- Not engaging the core muscles.
- Holding the breath instead of breathing deeply.
Modifications
- Bend the knees if you can't keep your heels on the ground.
- Use a yoga block under your hands for extra height.
Tips
- Keep your hands shoulder-width apart and feet hip-width apart.
- Press through your palms and focus on lifting your hips up and back.
- Maintain a slight bend in your knees if you're feeling tight in your hamstrings.
Tags
yoga
stretching
hamstrings
shoulders
flexibility
spine