# How to Do Downward Dog

Learn how to do the Downward Dog with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** No equipment

## Muscles worked

hamstrings, calves, shoulders, back

## How to do it: step by step

- Start in a high plank with hands under shoulders.
- Push your hips up and back toward the ceiling.
- Straighten your arms and legs, pressing your heels toward the floor.
- Let your head hang between your upper arms, neck relaxed.
- Spread your fingers wide and press through your palms.
- Hold for 20 to 30 seconds, pedaling your feet to stretch the calves.

## Tips

- Bend your knees if your hamstrings are tight; a flat back matters more than straight legs.
- Press your chest toward your thighs to deepen the shoulder stretch.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Downward Dog work?

The Downward Dog mainly works the hamstrings, calves, shoulders, back.

### How many reps of the Downward Dog should I do?

Hold each stretch for 20 to 30 seconds per side and repeat 2 to 3 times. Move gently and never force a position that causes pain.

### Is the Downward Dog good for beginners?

Yes. The Downward Dog is beginner friendly, so start with light effort and focus on form before adding reps.