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Downward Dog Stretch

A full-body stretch that targets the hamstrings, calves, shoulders, and back to improve flexibility and posture while building strength.

Exercise Overview

Category

Flexibility

Exercise_Type

Flexibility

Difficulty_Level

Beginner

Technique

Start on hands and knees. Lift your hips up and back, straightening your arms and legs to form an inverted V shape. Press your hands into the ground and lengthen through your spine.

Starting Position

Begin on hands and knees with hands shoulder-width apart and knees hip-width apart.

Finishing Position

Hold the inverted V position with hips lifted, arms and legs straight, and spine lengthened.

Form Cues

Press hands into ground, lift hips high, lengthen spine, keep heels down

Common Mistakes

Rounding the back, not pressing hands down, lifting shoulders to ears, rushing the movement

Progression Tips

Hold the pose longer, walk feet closer to hands, or add gentle movement within the pose.

Regression Tips

Bend knees slightly, use blocks under hands, or perform a wall variation.

Safety Notes

Stop if you experience pain in the wrists, shoulders, or lower back. This pose should feel like a gentle stretch, not sharp pain. Avoid if you have wrist or shoulder injuries.