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Yoga

Downward Dog

Beginner

A foundational inversion-style pose that stretches the entire posterior chain.

Target muscles

Hamstrings, Shoulders

Calories burned

~4 kcal / set

Secondary muscles

Calves, Back

Equipment

Yoga Mat

Goal

General Fitness

Sets / Reps

2 × 1

Benefits

  • • Stretches hamstrings, calves, and shoulders together
  • • Builds shoulder and core stability

Step by step

  1. 1Start on your hands and knees.
  2. 2Tuck your toes and lift your hips up and back.
  3. 3Straighten your legs as much as comfortable, forming an inverted V.
  4. 4Press your heels toward the floor and hold.

Breathing guide

Breathe steadily and deeply throughout the hold.

Common mistakes

  • • Rounding the upper back
  • • Forcing straight legs before your hamstrings allow it

Safety tips

  • • Keep a slight bend in your knees if your hamstrings are tight.
  • • Press firmly through your palms to protect your shoulders.

Variations

  • • Three-legged dog
  • • Puppy pose

Related exercises

Surya Namaskar

3 × 1

Cobra Pose

2 × 1

Child Pose

1 × 1

Warrior II

2 × 1 per side