Mobility · Yoga
Downward-Facing Dog
Downward-Facing Dog is a yoga hold in an inverted V position. It builds shoulder support while stretching the backs of your legs.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Start on all fours with your hands shoulder-width apart and your knees hip-width apart.
- Tuck your toes under.
- Lift your hips up and back into an inverted V.
- Hold this position with your weight supported by your hands and feet.
- Lower your knees to the floor to end the hold.
Form cues
- Spread your fingers wide.
- Keep your neck relaxed.
- Breathe slowly and steadily.
- Your heels can stay lifted.
Common mistakes
- Rounding your backBend your knees enough to lengthen your back rather than trying to straighten your legs.
- Sinking between your shouldersPush the floor away to keep your upper back broad.
- Bending your elbows backwardKeep your arms active without pushing your elbows past straight.
Safety
Supporting your body through your hands can irritate your wrists or shoulders, especially as you tire. Forcing the stretch can strain the backs of your legs.
- Use a surface that keeps your hands and feet from sliding.
- Start with short holds before increasing the duration.
- Stay within a gentle stretch rather than pushing into pain.
- End the hold if you feel joint pain, tingling, or dizziness.
If you have a wrist or shoulder injury, glaucoma, or a condition affected by head-down positions, get guidance from a physiotherapist or doctor first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Choose a duration you can maintain without straining or holding your breath.