Downward dog (Adho Mukha Svanasana)

Technique

1. Start on all fours, curl the toes under and lift the hips up and back, lifting off the knees and straightening the legs.
2. Keep the arms straight, and distribute the weight evenly between the arms and legs.
3. You’re looking for an upside down “V” position.
4. This is likely a stretch for the hamstrings and will feel like a lot of upper body weight.
5. Keep the breath steady and the head in line with the spine, or even tuck the chin a bit.

Form tips

1. For tight hamstrings, bend the knees in favor of a straight spine, or lift the heels off the floor and lengthen the legs as much as possible.
2. Avoid dropping the chest toward the knees and hyperextending the shoulders. Keep the upper arms externally rotated.
3. Press evenly across the whole palm of the hand.

Similar Exercises

• Downward dog foot pedal
• Sitting forward fold
• Sitting straddle stretch
• Dolphin Pose
• Sitting pike hands push

Equipment

• Ground (hands or body)