Movement overview

The Downward Dog is a fundamental yoga pose that strengthens the upper body, stretches the hamstrings, calves, and spine, and improves overall flexibility. It is often used as a transitional pose in yoga sequences and can help improve posture and balance.

Step-by-step cues

1. Start on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
2. Spread your fingers wide and press firmly into the ground with your palms.
3. Tuck your toes under and lift your knees off the floor, raising your hips towards the ceiling.
4. Straighten your legs as much as possible without locking your knees, forming an inverted V shape with your body.
5. Keep your head between your arms, ears aligned with upper arms, and gaze towards your feet or navel.
6. Hold the position for several breaths, maintaining a steady and deep breathing pattern.
7. To release, lower your knees back to the floor and return to the starting position.

Technical tips

• Engage your core muscles to support the lower back and maintain stability.
• If you have tight hamstrings, keep a slight bend in the knees to avoid straining.
• Focus on lifting through the hips rather than pushing through the shoulders to avoid tension in the neck.
• Distribute weight evenly between hands and feet to maintain balance.
• Ensure that your fingers are spread wide for better grip and stability.
• Use this pose as an opportunity to lengthen the spine by reaching through the tailbone.