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

1. Start in a high plank with hands under shoulders.
2. Push your hips up and back toward the ceiling.
3. Straighten your arms and legs, pressing your heels toward the floor.
4. Let your head hang between your upper arms, neck relaxed.
5. Spread your fingers wide and press through your palms.
6. 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.