Downward dog
An upside-down V shape that stretches your hamstrings and calves while building strength in your shoulders and arms.
BeginnerMatLow impactSuggested: 30 sec
How to do it
- Start on your hands and knees with your hands shoulder-width apart and your toes tucked under.
- Lift your knees off the floor and push your hips up and back into an upside-down V.
- Press the floor away through your whole hand and let your head relax between your upper arms.
- Straighten your legs as far as is comfortable and let your heels sink toward the floor.
- Breathe slowly while you hold, then lower your knees to the floor to come out.
Form tips
- Bend your knees as much as you need to keep your back long rather than rounded.
- Your heels do not need to touch the floor; letting them sink toward it is enough.
- Spread your fingers wide and press through your thumbs and index fingers to ease pressure on your wrists.
Muscles worked
HamstringsCalvesShouldersUpper back