Mobility · Beginner
Downward Dog
Downward Dog is a classic yoga pose that forms an inverted V-shape with your body, stretching the back of your legs, your spine, and your shoulders all at once. It gently decompresses the spine, which can feel like a relief after sitting for long stretches. It also builds functional shoulder and arm strength as your upper body supports your weight. Most people find it both energizing and calming — a rare combination.
Category
Mobility
Difficulty
Beginner
Equipment
Mat
MET
3.5
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Start on hands and knees with your wrists directly under your shoulders and knees under your hips.
- 02
Spread your fingers wide and press all ten fingertips firmly into the mat — this protects your wrists.
- 03
Tuck your toes under, then push your hips straight up toward the ceiling as you straighten your legs.
- 04
Aim to form an upside-down V shape — hips high, head hanging between your arms, not craning up.
- 05
Press your chest gently toward your thighs to lengthen the spine — don't let your back round.
- 06
Keep a slight bend in your knees if your hamstrings feel tight; that is perfectly fine and preferred over rounding your back.
- 07
Let your heels reach toward the floor — they don't need to touch it, just aim in that direction.
- 08
Breathe steadily and hold for 5 slow breaths before releasing back to hands and knees.
Dosage
How long, how many
Sets
3
Reps
5 breaths
Rest
30 sec
Watch for
Common mistakes
Rounding the upper back — if your shoulders are hunching up toward your ears, bend your knees more and focus on pushing your hips higher.
Locking the elbows — if your arm joints feel jammed, soften them slightly so the load shifts to your muscles instead of your joints.
Letting the head hang too far down or craning it up — your ears should be in line with your upper arms, not jutting forward or back.
Collapsing weight into the wrists — if your wrists ache, press harder through the fingertips to shift load away from the heel of the hand.
Holding your breath — if you realize you've been holding it, exhale fully and reset your breathing before continuing.
Forcing the heels flat to the floor — if you're straining to push them down, you're likely rounding your back; a slight heel lift with a straight spine is far better.
Scale it
Easier and harder variations
Easier
Do a standing version: place both hands flat on a wall at shoulder height, step back until your body forms an L-shape, and press your chest toward the floor.
Use this if getting down to the floor is difficult, or if wrist or shoulder discomfort makes the floor version uncomfortable.
Harder
From Downward Dog, shift forward into a plank position, then push back to Downward Dog — repeat 5 times in a slow, controlled flow.
Use this once the basic hold feels easy and you want to add shoulder and core strength work.
Note
If you have wrist pain, make fists and rest on your knuckles instead of flat palms, or use yoga blocks under your hands to reduce wrist extension.
Use this for carpal tunnel, wrist arthritis, or any wrist injury that makes flat-palm pressing painful.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
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