Downward dog
Also called down dog, upside-down V stretch
- Works
- Back of the thigh · hamstrings
- Calves · gastrocnemius and soleus
- Sides of the back · latissimus dorsi
- Front of the shoulder · anterior deltoid
- Needs
- No equipment
Setup
Start on all fours. Tuck your toes under.
Steps
- Lift your hips up and back so your body makes an upside-down V.
- Bend your knees as much as you need to keep your back flat.
- Press your heels toward the floor.
- Hold for the time you chose.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
In the back of your legs, your calves and along your back and shoulders.
Common mistakes
- Rounding the back to straighten the legs.
- Shrugging the shoulders to the ears.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your head feels heavy or your wrists ache.