Downward Dog Pose
The downward-facing dog pose is one of the most well-known yoga poses and often serves as a starting point for many other exercises. In this position, you stretch your body into an inverted V-shape, with your hands firmly on the ground and your hips lifted upwards. This pose stretches the muscles at the back of the legs, strengthens the shoulders, and improves spinal flexibility. The downward-facing dog also promotes circulation and can help relieve tension in the back.
Downward Dog Pose - the correct execution
- Start on all fours with your hands shoulder-width apart and your knees hip-width apart
- Spread your fingers and press your hands firmly into the floor
- Tuck your toes, lift your knees off the floor and push your hips up and back
- Lengthen your back and straighten your legs only as far as you can keep your back long
- Press your heels toward the floor without rounding your back
- Keep your head between your arms and your neck relaxed
- Hold the position and breathe evenly
Which muscles are trained by Downward Dog?
Build strength and muscle with a plan for your level.
Want to get stronger without putting every workout together yourself? The DIE RINGE app adapts exercises and progressions to your level and equipment. Open the app, start training and track your progress.
Train with DIE RINGEOver 1000 five-star reviews on App Store and Google Play.
Alternative variants of Downward Dog Pose:
Alternating Downward Dog Pose
The alternating downward-facing dog pose builds on the classic pose and adds extra dynamism. In this variation, you alternately bend one knee while keeping the other leg straight, which intensifies the stretch in the calves and hamstrings. This movement helps to further improve flexibility and mobility in the legs.
Alternating Downward Dog Pose - the correct execution
- Start in downward-facing dog with your hands shoulder-width apart on the floor, your hips raised and your legs straight
- Lightly engage your core and draw your shoulders away from your ears
- Bend one knee while pressing the heel of the other leg toward the floor
- Keep your back straight and your hips raised
- Straighten the bent leg and bend the other knee to switch sides
- Alternate sides smoothly in rhythm with your breathing
