Downward Facing Dog

A foundational yoga pose that stretches the hamstrings, calves, and shoulders while building upper body strength.

Instructions

1. Begin in a plank position with hands shoulder-width apart and feet hip-width apart.
2. Press your palms firmly into the floor and engage your shoulders.
3. Push your hips upward and back, forming an inverted V-shape with your body.
4. Spread your fingers wide and press them into the floor for stability.
5. Keep your head between your arms and your gaze directed toward your thighs.
6. Hold the position and breathe deeply throughout.

Tips

• Press firmly through your entire hand, not just your fingers, to distribute weight evenly.
• Internally rotate your upper arms to open your chest and engage your shoulders.
• Keep your feet hip-width apart and press your heels toward the floor without forcing them to touch.
• If hamstring tightness prevents you from flattening your back, allow a slight knee bend.