Downward Dog

Difficulty

Beginner

Position

Floor

Type

Static stretching, Yoga

Sides

Single position

Hold time

30–45 s per set in our routines

How to do the Downward Dog

1. Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
2. Straighten your legs as much as feels good while keeping a soft bend in the knees.
3. Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.

Tips

• Let your head hang between your arms so your neck relaxes.
• Spread weight evenly between hands and feet.
• Keep knees slightly bent if hamstrings feel tight.

Adjustments

• Bend the knees more deeply or elevate hands on a chair for a lighter option.
• Come onto your forearms or place a block under your hands if wrists need relief.

All exercises