Improve posterior-chain mobility while strengthening shoulders.
Downward Facing Dog
Foundational pose for shoulder strength, hamstring mobility, and spinal length.
- ID: cea489fc
- Discipline: yoga
- Level: Beginner
- Symmetry: Symmetric
- Equipment: mat
Goal
Step-by-step guide
- Start on all fours with hands shoulder-width apart.
- Tuck toes and lift knees off the floor.
- Push hips up and back to form an inverted V shape.
- Press hands firmly, especially index finger base and thumb.
- Lengthen spine by drawing chest gently toward thighs.
- Keep knees slightly bent if hamstrings are tight.
- Let heels move toward floor without forcing contact.
- Hold and breathe, then lower to reset.
Breathing cues
- Inhale to lengthen spine.
- Exhale to relax shoulders and deepen position.
Common mistakes
- Rounding upper back.
- Dumping weight only into wrists.
Recommended volume
3 to 5 holds of 20 to 40 seconds.