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Downward Facing Dog
Foundational yoga pose forming an inverted V that stretches hamstrings, calves, and back while strengthening shoulders, arms, and core for improved flexibility, stability, and strength.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings, Calves, Shoulders
Secondary Muscles
Abs
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Calves
8/10Gastrocnemius, Soleus
Shoulders
8/10Anterior Delts, Medial Delts
Lats
7/10Teres Major
Lower Back
6/10Erector Spinae
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
3-10 reps
Rest Between Sets
30-60 seconds • Breathe steadily during hold
How to Perform
Start on all fours with wrists under shoulders and knees under hips on a yoga mat. Tuck toes under and lift hips up and back to form an inverted V.
- Press palms firmly into mat with fingers spread wide.
- Lift hips toward ceiling while keeping spine long.
- Draw chest toward thighs and relax head between arms.
- Bend knees slightly if needed to maintain straight back.
- Press heels toward floor without forcing contact.
- Engage core and quadriceps for stability.
- Breathe deeply and hold the position.
Coaching Tips
Form Cues
- Spread fingers wide
- Lengthen spine
- Press heels down
- Relax neck
- Engage core
- Broaden collarbones
Breathing
Inhale deeply through nose to lengthen spine; exhale to deepen the stretch and engage core.
Tempo
3-2-1
Range of Motion
Hips hinge forward until body forms inverted V with straight arms and legs as straight as possible while keeping spine neutral; heels approach floor.
Safety
Safety Notes
- Avoid if high blood pressure or glaucoma
- Modify for wrist pain with blocks or forearms
- Keep micro-bend in elbows if hypermobile
- Consult doctor for heart issues or pregnancy
- Do not crunch neck
- Bend knees to protect hamstrings
Spotting
No spotting required; use self-modifications like bent knees or wall support for safety.
Common Mistakes
- Rounding back
- Locking elbows
- Hunching shoulders
- Forcing straight legs
- Tensing neck
- Collapsing chest
When to Avoid
- High blood pressure
- Glaucoma
- Heart issues
- Dizziness or fainting
- Carpal tunnel syndrome
- Detached retina
- Shoulder injury
- Pregnancy after first trimester
- Diarrhea
Flexibility Needed
- Hamstring flexibility
- Shoulder flexion
- Ankle dorsiflexion
- Spinal extension
Build Up First
- Basic tabletop position competency
- Understanding of core engagement
Also known as
Down Dog, Adho Mukha Svanasana
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