Smart Workout Diary

Downward Facing Dog

Downward-Facing Dog is a foundational yoga pose that creates an inverted V shape with the body. It lengthens the calves, hamstrings, shoulders, and back while requiring active support from the arms and core. It can support mobility, body awareness, and smooth transitions during yoga practice.

Demonstration

Downward Facing Dog — demonstration 1
Downward Facing Dog — demonstration 2

Instructions

  1. Start on hands and knees with your hands about shoulder-width apart and knees about hip-width apart. Spread your fingers and press evenly through your palms.
  2. Tuck your toes, then exhale as you lift your knees and send your hips up and back, creating an inverted V shape.
  3. Lengthen your spine by pressing the floor away with your hands and drawing your hips back. Keep your head relaxed between your upper arms.
  4. Set a comfortable leg position by bending your knees as much as needed to keep the back long; gradually work your heels toward the floor without forcing them down.
  5. Hold and breathe steadily, maintaining active hands, long arms, and a stable rib cage. Leave the pose by lowering your knees with control.
Muscle Group
Hamstrings
Other Muscle Groups
Shoulders, Calves, Back
Type
Yoga
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize spinal length over straight legs. Bent knees are appropriate when tight hamstrings round your back.
  2. Press through the whole hand, especially the thumb and index-finger side, rather than collapsing into the wrists.
  3. Keep the neck easy and avoid forcing your chest toward your thighs or heels to the floor.
  4. Use steady breathing and reduce the hold or come down if shoulder or wrist discomfort increases.
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