Downward dog
An inverted V-shape that stretches calves, hamstrings and shoulders.
- Muscle group: Mobility
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Downward-facing dog, Adho mukha svanasana, Down dog, Nedadvendende hund, Hunden
How to do it
- Start on hands and knees, spread your fingers and tuck your toes under.
- Lift your hips up and back so your body forms an upside-down V, with the head between your arms.
- Press the floor away, bend the knees if needed to keep your back long, and breathe steadily.
Common mistakes
- Rounding the back because the legs are too straight; bend the knees slightly.
- Letting the shoulders sink so the weight dumps into the wrists.
Alternatives
Watch a video demonstration on YouTube
“How to do Downward Facing Dog | Yoga for Beginners Pose Tutorial” by SarahBethYoga (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.