Downward-Facing Dog

Hamstrings, Calves, Shoulders, BackBodyweight

Inverted-V pose that lengthens your posterior chain, flattens your back, and gently loads your shoulder girdle.

How to do it

1Start on all fours with hands directly under shoulders and knees under hips.

2Tuck your toes, press firmly through your hands, and lift your hips up and back.

3Lengthen your arms and spine into one straight line, resting your head between your shoulders.

4Press your heels toward the floor and straighten your legs while keeping your back long.

5Hold the position while actively pushing the mat away with your palms.

Common mistakes

Rounding your back just to force your heels down to the floor.

Shrugging your shoulders into your ears, tensing your neck and upper back.

Shifting your weight forward onto your hands instead of driving your hips back.

Breathing

Breathe deeply and rhythmically through your nose with equal inhales and exhales.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.