Downward Dog for Beginners and Men

This quintessential yoga posture stretches the calves and hamstrings, properly aligns the spine, improves shoulder mobility, and strengthens your hips, back, and core. It’s great for athletes to improve lower-body strength and flexibility, and for weight lifters who need to stretch tight muscles and recover quickly.

Downward Dog Target Muscles

hamstrings hips core shoulders upper back calves

Downward Dog Benefits

Increases hamstring mobility Improves shoulder strength and mobility Stretches calves to relieve ankle and knee tension

How to do Downward Dog for Beginners

Start in Plank (see p88) with your shoulders over your hands, core engaged, feet hip-width apart, and toes tucked. Lift hips to form a straight line from shoulders to heels. Lift your hips back and up to form a pyramid shape with your body. Focus on creating a straight line from hands to hips. Squeeze your upper thighs and abdominal muscles toward each other. Rotate biceps slightly forward to open your shoulders and release tension in the neck. Squeeze your arms and shoulders toward each other to engage the upper body. Relax your neck to look back at your feet. Release heels toward the floor to stretch the calves. Hold the posture, inhaling as you lengthen and lift, and exhaling as you deepen the stretch and increase engagement.

Cues for Downward Dog

Squeeze arms and shoulders toward each other Squeeze core and upper thighs toward each other Lengthen hamstrings to help flatten lower back Slightly rotate thighs inward and squeeze legs toward each other Relax heels toward ground, lifting toes if possible

YOU SHOULD FEEL

Stretch in hamstrings, mid- and upper back, and shoulders Engagement of quadriceps and core

YOU SHOULDN’T FEEL

All your weight in shoulders and wrists; if so, pull shoulders away from ears and transfer weight to upper back, palms, and fingers

Downward Dog Pro Tip

Once you’re in the final pose, use a mirror to view yourself from the side, and focus on making your back flat. If you have trouble flattening it, walk your feet farther away from your hands, or bend your knees.

Downward Dog Modification

If it’s difficult to engage the correct muscles, firmly plant your feet, hinge at the hips, and press your hands into a sturdy external support to form an L-shape with your body. Keep ribs drawn in, and avoid splaying open the chest. Notice what proper engagement feels like, then try on the floor.

FAQs