Full body

Downward Dog

The best-known yoga pose: an upside-down V that stretches hamstrings, calves and back while strengthening your shoulders.

Also known as: downward-facing dog, down dog

Level: Beginner
Equipment: Bodyweight
Type: Compound

Muscles worked

Downward Dog muscle map: calves, hamstrings, lower back, glutes and lats highlighted on the front and back of the body

How to do it

Start on all fours with your hands slightly in front of your shoulders.
Tuck your toes and lift your hips up and back.
Lengthen your spine by moving your chest toward your legs; your knees can stay bent.
Let your heels sink toward the floor without forcing it, and breathe deeply.

Form cues

A straight back matters more than heels on the floor.
Press the floor away with your whole hand.
Head relaxed between your arms.

Common mistakes

Rounding your back to straighten your legs: bend your knees instead.
Dumping weight into your wrists: press through your fingers and shift your hips back.
Shrugging toward your ears: draw your shoulders away.

Sets and reps

Hold for 30-60 seconds with calm breathing, 2-3 times, or use it as a transition between poses.

Variations

Same movement, different equipment. Pick based on what you have and what you want from downward dog.

Pedalling dog
Bend one knee then the other to loosen your calves.
Bodyweight · Beginner
How to do it
1. Set up in downward dog with the hands shoulder-width apart and the hips high.
2. Bend one knee and let that heel lift while the opposite heel presses down towards the floor.
3. Switch sides smoothly, as if pedalling, keeping the hips high throughout.
4. Keep the hands pressing evenly so the shoulders stay stable.
5. Continue alternating for the desired number of repetitions or time.
Primary
Calves, Soleus
Secondary
Hamstrings
Three-legged dog
Lift one straight leg up behind you.
Bodyweight · Intermediate
How to do it
1. Set up in downward dog with the hands shoulder-width apart and the hips high.
2. Press both hands evenly into the floor and shift the weight slightly forward.
3. Lift one leg behind you until it is in line with the spine, keeping both hip points level.
4. Hold the position for the prescribed time with the standing heel reaching down.
5. Lower the leg and repeat on the other side.
Primary
Front Delts, Glutes
Secondary
Hamstrings, Traps
Down dog to plank
Flow from down dog to plank: shoulders and core.
Bodyweight · Intermediate
How to do it
1. Set up in downward dog with the hips high and the hands shoulder-width apart.
2. Shift the weight forward and lower the hips until the body forms a straight line in a high plank.
3. Hold the plank for a moment with the ribs down and the glutes engaged.
4. Press the floor away and lift the hips back up into downward dog.
5. Continue alternating for the desired number of repetitions.
Primary
Front Delts, Abs
Secondary
Hamstrings, Serratus, Traps
Down dog to up dog
The classic sun salutation transition.
Bodyweight · Intermediate
How to do it
1. Start in downward dog with the hips high and the hands shoulder-width apart.
2. Shift forward through plank and lower slightly, then press the chest through into upward dog with the thighs off the floor.
3. Draw the shoulders back and down and keep the neck long.
4. Tuck the toes, press the floor away and lift the hips back into downward dog.
5. Continue moving between the two positions for the desired number of repetitions.
Primary
Front Delts, Lower Back
Secondary
Chest, Serratus, Triceps
Down dog knee tuck
Draw one knee toward your chest.
Bodyweight · Intermediate
How to do it
1. Set up in downward dog with the hands shoulder-width apart and the hips high.
2. Press the floor away and brace the trunk so the lower back stays long.
3. Draw one knee in towards the chest, rounding the upper back slightly as it comes in.
4. Extend the leg back to the starting position under control.
Primary
Hip Flexors, Abs
Secondary
Front Delts, Serratus, Deep Core
Down dog knee drive
Drive your knee toward the opposite elbow: core work.
Bodyweight · Intermediate
How to do it
1. Set up in downward dog and lift one leg behind you into three-legged dog.
2. Press both hands down and shift the weight slightly forward.
3. Round the upper back and drive that knee forward towards the elbow or the nose.
4. Extend the leg back up to three-legged dog under control.
5. Finish the repetitions on that side and repeat on the other.
Primary
Hip Flexors, Abs
Secondary
Front Delts, Glutes, Serratus
Dolphin pose
On your forearms: more shoulder work.
Bodyweight · Intermediate
How to do it
1. Kneel and place the forearms on the floor shoulder-width apart with the elbows under the shoulders.
2. Tuck the toes and lift the hips up and back until the body forms an inverted V.
3. Press the forearms down and draw the shoulders away from the ears; let the heels stay high.
4. Hold the position for the prescribed time, keeping the neck relaxed between the arms.
5. Lower the knees to the floor to come out.
Primary
Front Delts, Traps
Secondary
Hamstrings, Serratus
Puppy pose
Knees down and chest sinking: stretches shoulders and back.
Bodyweight · Beginner
How to do it
1. Kneel on all fours with the hips over the knees and the hands under the shoulders.
2. Walk the hands forward and lower the chest towards the floor, keeping the hips high.
3. Rest the forehead or the chin on the mat and let the armpits soften downwards.
4. Hold the position for the prescribed time, breathing into the upper back.
5. Walk the hands back and sit onto the heels to come out.
Primary
Lats, Rear Delts
Secondary
Lower Back, Traps