Downward-Facing Dog
Hips lift high while heels press toward the floor
- Level
- Intermediate
- Movement
- Downward-facing dog · On hands and knees
- Tracks
- Duration
Works
Lower Back Back Hamstrings Shoulders Glutes Calves
How to do it
- Start on hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
- Press firmly through your palms and knuckles, spreading your fingers wide.
- Exhale as you tuck your toes, lift your knees off the floor, and reach your pelvis up toward the ceiling.
- Push your torso back toward your thighs to elongate your spine, keeping your head and neck relaxed between your upper arms.
- Gently straighten your knees without locking them, pressing your heels down toward the mat.
Common mistakes
- Rounding the upper back instead of lengthening it.
- Bending the knees excessively to force heels down.
- Collapsing weight into the wrists rather than the legs.
Safety
Avoid this pose if you have carpal tunnel syndrome or recent wrist injuries.
Stop immediately if you feel sharp pain in the lower back or shoulders.
Tips
- Press firmly through the index finger knuckles.
- Draw the navel toward the spine to engage the core.
- Keep the neck long by gazing at the toes.
Details
- Base movement
- Downward-facing dog
- Body position
- On hands and knees
