Yoga & Flexibility
Downward Dog: Yoga's Most Powerful Pose
Quick Answer: Downward dog (Adho Mukha Svanasana) is a foundational yoga pose that stretches the hamstrings, calves, and shoulders while strengthening arms and legs. It's both a stretch and a resting pose.
Difficulty
Beginner
Calories/Min
2-4
Equipment
Yoga mat
Muscles
Hamstrings, Calves
Move
Your daily movement app
Downward Dog Alignment: Perfect Your Pose
1
Start on hands and knees (tabletop position)
2
Tuck toes and lift hips toward ceiling
3
Straighten legs while pressing heels toward floor
4
Keep arms straight, shoulders away from ears
5
Hold while breathing deeply
Benefits of Downward Dog
- ✓Stretches entire posterior chain
- ✓Builds arm and shoulder strength
- ✓Calms the mind and relieves stress
- ✓Improves circulation
- ✓Foundation for many yoga flows
Pro Tips
- 💡Keep slight bend in knees if hamstrings are tight
- 💡Spread fingers wide for stable base
- 💡Engage core to lengthen spine
- 💡Time your holds with Move timer
Common Mistakes to Avoid
✗Rounding the back
✗Locking elbows hyperextended
✗Letting shoulders creep toward ears
✗Holding breath
Downward Dog Variations
Three-legged downward dog
Puppy pose
Dolphin pose
Pedaling heels
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