Downward Dog

Setup

Start on hands and knees, hands slightly forward of shoulders, then lift the hips up and back.

Execution

1. 1Push the hips up and back, straightening the legs as much as comfortable
2. 2Press the chest toward the thighs, spine long
3. 3Pedal the feet, bending one knee at a time to deepen the calf/hamstring stretch
4. 4Press the hands firmly into the floor, rotating the upper arms outward

Key cues

• Push hips up and back, not just down toward the floor
• Spread the fingers wide and press evenly through the hands
• Let the heels reach toward the floor without forcing them down
• Keep the neck relaxed, ears between the arms

Common faults

• Rounding the upper back to force heels down
• Overloading the wrists instead of distributing weight through the whole hand
• Shrugging the shoulders up toward the ears
• Locking the knees aggressively rather than easing into the stretch

Tweaks

• Bend the knees generously if hamstrings are tight (dolphin-adjacent regression)
• Alternate heel drops (pedaling) for a dynamic calf stretch
• Progress to three-legged dog (lifting one leg) for added core and shoulder demand

Muscles

Notes

One of the most versatile poses — part stretch, part active shoulder/core stability drill.

Sources

• Yoga Journal — Downward-Facing Dog Pose (Adho Mukha Svanasana)
• Yoga With Adriene — Downward Dog Tutorial

Attribution: Traditional yoga asana (Adho Mukha Svanasana)