These stretches are commonly used to support recovery alongside my Sports Massage Treatment Plans & Packages in Andover, helping you maintain progress between sessions.
This position also complements both the Standing Calf Stretch and Hamstring Stretches.
Downward-Facing Dog (Adho Mukha Svanasana in Sanskrit) is one of the most recognizable and fundamental yoga poses. This inverted V-shaped position involves placing hands and feet on the ground while lifting the hips high into the air, creating a triangular shape with the body. Often considered both a resting pose and an active stretch, Downward Dog is a cornerstone of many yoga practices and is increasingly used in fitness, physical therapy, and athletic training programs. It simultaneously stretches the posterior chain (back body) while building strength in the upper body and core.
Stretches the entire posterior chain from heels to head in one position
Lengthens and decompresses the spine through gentle traction
Strengthens arms, shoulders, and core while stretching
Increases hamstring and calf flexibility effectively
Improves circulation through mild inversion
Relieves back pain by elongating the spine and releasing tension
Energizes the body while calming the mind
Improves posture by opening the chest and shoulders
Stretches hands, wrists, and fingers often overlooked in other exercises
Builds full-body awareness and coordination
Reduces stress and anxiety through focused breathing
Strengthens bones through weight-bearing on arms
Improves balance and proprioception
Can relieve headaches through increased blood flow to the brain
Versatile transition pose that connects to many other movements
Primary Muscles Stretched:
Gastrocnemius and soleus (calf muscles)
Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Erector spinae (muscles running along the spine)
Latissimus dorsi (broad back muscles)
Deltoids (shoulder muscles, particularly posterior)
Trapezius (upper back and neck)
Secondary Muscles Stretched:
Achilles tendon (heel cord)
Plantar fascia (bottom of feet)
Rhomboids (between shoulder blades)
Triceps (back of upper arms)
Gluteus maximus (buttocks)
Thoracolumbar fascia (connective tissue of lower back)
Pectoralis major and minor (chest muscles)
Serratus anterior (side ribs)
Primary Muscles Strengthened:
Deltoids (shoulders)
Rotator cuff muscles (shoulder stabilizers)
Serratus anterior (pushes shoulder blades apart)
Core muscles (transverse abdominis, rectus abdominis, obliques)
Quadriceps (front thighs, to keep legs straight)
Wrist and forearm muscles (from weight-bearing)
Important Note: Downward Dog is unique because it simultaneously stretches some muscle groups while strengthening others, making it a comprehensive full-body exercise.
Starting Position (From Hands and Knees):
Begin on your hands and knees in a tabletop position
Place hands shoulder-width apart, fingers spread wide
Align wrists directly under shoulders
Position knees hip-width apart, directly under hips
Curl your toes under, preparing to lift
Entering Downward-Facing Dog:
Press firmly through your palms, especially the base of index fingers and thumbs
Spread your fingers wide for maximum stability
Exhale as you lift your knees off the floor
Begin to straighten your legs, lifting your hips up and back
Press your hips high toward the ceiling, creating an inverted V shape
Your body should form a triangle with the floor
Keep your arms straight but don't lock elbows rigidly
Your ears should align between your upper arms (not hunched)
Lengthen your spine from tailbone to crown of head
Draw your shoulder blades down your back, away from ears
Engage your core muscles to support the lower back
Work toward straightening your legs (this may take time)
Press your heels toward the floor (they don't need to touch initially)
Keep your feet hip-width apart, toes pointing straight ahead
Distribute your weight evenly between hands and feet
Let your head hang naturally, neck relaxed
Gaze toward your navel or between your knees
Hold for 30 seconds to 2 minutes depending on your level
Breathe steadily and deeply throughout
Release by bending knees and lowering back to tabletop or child's pose
Proper Alignment Checklist:
✓ Hands shoulder-width apart, fingers spread
✓ Arms straight, shoulders away from ears
✓ Spine long and straight (not rounded)
✓ Hips lifted high, sitting bones pointing up
✓ Legs working toward straight
✓ Heels pressing toward floor (progression)
✓ Feet hip-width apart
✓ Core engaged
✓ Neck relaxed, head hanging
✓ Weight distributed evenly
Breathe through your nose if possible (yoga tradition)
Use slow, deep, rhythmic breaths - aim for 4-6 second inhales and exhales
Inhale to lengthen the spine and create space
Exhale to deepen into the pose, pressing heels down
Focus on expanding the ribcage laterally with each breath
Maintain steady breathing - never hold your breath
Count 5-10 full breath cycles while holding the pose
Use breath to calm the nervous system and reduce effort
If breathing becomes strained or rapid, ease out of the pose slightly
Rounding the back - Keep spine long and straight, not curved
Shoulders hunched to ears - Draw shoulder blades down the back
Locked elbows - Keep slight softness in the joints
Hands too close together - Maintain shoulder-width distance
Weight too far forward in hands - Distribute evenly between hands and feet
Bending the knees excessively - Work toward straightening (with proper form)
Forcing heels to floor - They should press down, not be forced down
Head lifted or craned - Let it hang naturally between arms
Fingers not spread - Wide fingers provide better stability
Holding breath - Maintain steady, rhythmic breathing
Hips too low - Lift them high toward ceiling
Looking forward - Gaze should be toward feet or navel
Gripping with fingers - Press evenly through entire palm
Feet too wide or narrow - Keep hip-width apart
For tight hamstrings or calves:
Keep knees generously bent
Focus on lengthening the spine rather than straightening legs
Heels can stay lifted off the ground
"Pedal" the feet alternately to warm up calves
Use blocks under hands to reduce the stretch intensity
For tight shoulders or limited flexibility:
Place hands on yoga blocks or elevated surface
Widen hand position slightly beyond shoulder-width
Take breaks in child's pose between attempts
Practice dolphin pose (on forearms) as alternative
For wrist pain or sensitivity:
Use yoga wedges under heels of hands to reduce wrist angle
Come down to forearms (dolphin pose variation)
Make fists instead of flat palms
Use push-up bars or dumbbells to keep wrists neutral
Distribute more weight into legs to reduce wrist pressure
For weak upper body:
Start with shorter holds (10-15 seconds)
Keep knees bent to reduce load
Practice against a wall initially
Build up strength gradually over weeks
For high blood pressure or pregnancy:
Keep head higher by using blocks under hands
Avoid holding for extended periods
Consult healthcare provider before practicing
Consider alternative stretches during pregnancy
For lower back issues:
Keep knees bent to protect the spine
Engage core muscles strongly
Don't force the stretch
Come down to child's pose if pain occurs
Focus on spine length rather than depth
Three-Legged Dog (Extended Leg):
From standard downward dog, lift one leg high behind you
Keep hips level (don't open to the side)
Creates deeper hip and hamstring stretch
Builds balance and core strength
Hold 5-10 breaths, then switch sides
Bent-Knee Downward Dog:
Maintain significant bend in both knees
Focus on lengthening spine and pressing chest toward thighs
Excellent for tight hamstrings
Good warm-up variation before full pose
Puppy Pose (Half Downward Dog):
Keep knees on ground
Walk hands forward and lower chest toward floor
Hips stay over knees
Gentler shoulder and spine stretch
Good transition or modification
Wide-Leg Downward Dog:
Step feet wider than hip-width
Reduces hamstring intensity
Focuses more on shoulders and back
Easier for those with tight legs
Dolphin Pose (Forearm Variation):
Lower to forearms instead of hands
Same hip and leg position
Deeper shoulder stretch
Strengthens shoulders more intensely
Wrist-friendly alternative
Pedaling Dog:
Alternately bend and straighten each leg
Dynamic warm-up variation
Helps release tight calves individually
Good preparation for static hold
Week 1-2 (Beginner):
Hold 15-30 seconds
Keep knees bent as needed
Heels can remain lifted
Focus on proper hand and shoulder position
2-3 repetitions per session
Week 3-4 (Early Intermediate):
Hold 30-45 seconds
Begin working toward straighter legs
Press heels toward floor (may not touch yet)
3-4 repetitions per session
Practice daily if possible
Week 5-8 (Intermediate):
Hold 45-60 seconds
Legs nearly or fully straight
Heels approaching or touching floor
Spine long and neutral
3-5 repetitions per session
Week 9+ (Advanced):
Hold 1-3 minutes comfortably
Perfect alignment with heels down
Can add variations like three-legged dog
Use as resting pose between more challenging poses
Practice as part of sun salutations or flow sequences
As part of yoga practice:
Central component of sun salutations
Transition pose between standing and floor poses
Resting pose during challenging sequences
Multiple times throughout a typical class
Before exercise (warm-up):
After light cardio to prepare for activity
Part of dynamic stretching routine
Wakes up entire posterior chain
Prepares shoulders for upper body work
After exercise (cool-down):
During post-workout stretching
Hold longer for deeper release
Helps prevent muscle soreness
Promotes recovery
Throughout the day:
Morning routine to energize and stretch
Midday break to relieve sitting-related tension
Evening practice for stress relief
Anytime you need to reset and refocus
For specific purposes:
Back pain relief - gentle spinal traction
Shoulder tension - opens chest and shoulders
Mental clarity - mild inversion increases blood flow
Energy boost - stimulating yet calming
Stress reduction - combines breath and movement
Avoid or modify if you have:
High blood pressure - keep head elevated or skip
Glaucoma or eye conditions - inversions may increase eye pressure
Carpal tunnel syndrome - use modifications for wrists
Shoulder injuries - proceed cautiously or avoid
Late-stage pregnancy - consult healthcare provider
Recent or chronic wrist injuries - use forearm variation
Severe osteoporosis - avoid due to weight-bearing on wrists
Detached retina or recent eye surgery - avoid inversions
Uncontrolled vertigo - head-down position may trigger symptoms
Recent abdominal surgery - wait until cleared by doctor
Warning signs to stop immediately:
Sharp pain in wrists, shoulders, or lower back
Dizziness or lightheadedness
Numbness or tingling in hands or arms
Difficulty breathing
Sharp headache
Vision changes
Nausea
General safety tips:
Always warm up before attempting
Use a yoga mat for traction
Don't force heels to the floor
Keep weight evenly distributed
Progress gradually over time
Listen to your body's signals
Practice on empty stomach when possible
Stay hydrated but not immediately before
Beginners:
Start with bent knees
Use blocks under hands if needed
Hold for shorter durations (15-30 seconds)
Practice against a wall for support
Take frequent breaks in child's pose
Don't worry about heels touching floor
Athletes and Runners:
Excellent for stretching tight calves and hamstrings
Include in pre and post-run routines
Helps prevent overuse injuries
Balances forward-motion activities
Improves overall flexibility and recovery
Office Workers:
Counteracts prolonged sitting
Opens chest and shoulders compressed by desk work
Relieves lower back tension
Energizes without caffeine
Can be done in business casual attire (modified)
Older Adults:
Builds bone density through weight-bearing
Improves balance and proprioception
May need to keep knees bent
Use blocks or chair for support if needed
Excellent for maintaining functional mobility
Take care with inversions if blood pressure issues
Pregnant Women:
Generally safe in first and second trimesters with modifications
Widens stance to accommodate belly
Keeps head elevated (blocks under hands)
Avoid in third trimester or if uncomfortable
Always consult healthcare provider first
Good for relieving back pain and swelling
People with Lower Back Pain:
Can provide relief through spinal traction
Must keep core engaged
Bend knees generously to protect back
Don't force the stretch
Exit immediately if pain increases
Work with physical therapist for guidance
Poses that pair well with Downward Dog:
Child's Pose - perfect counter-pose for rest
Upward-Facing Dog or Cobra - opposite spinal position
Plank Pose - natural transition in flow sequences
Forward Fold - similar posterior chain stretch, standing
Ragdoll Pose - gentle standing alternative
Pyramid Pose - deeper hamstring stretch
Low Lunge - opens hip flexors
Cat-Cow - spinal warm-up before downward dog
Strengthening exercises for support:
Plank holds - builds shoulder and core strength
Push-ups - strengthens arms for weight-bearing
Shoulder taps - improves stability
Wall walks - progresses toward inversion strength
Core exercises - supports proper alignment
Feet and Ankles:
Stretches plantar fascia
Improves ankle dorsiflexion
Strengthens foot arches
Increases toe flexibility
Lower Legs:
Lengthens calf muscles thoroughly
Stretches Achilles tendon
Improves ankle mobility
Prevents shin splints
Upper Legs:
Deeply stretches hamstrings
Lengthens IT band
Opens backs of knees
Strengthens quadriceps isometrically
Hips and Pelvis:
Stretches gluteal muscles
Opens hip joints
Releases lower back tension
Improves pelvic alignment
Spine and Back:
Decompresses vertebrae
Elongates entire spine
Releases erector spinae
Creates space between ribs
Improves posture over time
Shoulders and Arms:
Strengthens rotator cuff
Opens chest and front shoulders
Stretches lats and upper back
Builds arm endurance
Improves shoulder mobility
Hands and Wrists:
Strengthens wrist stabilizers
Stretches finger flexors
Improves grip strength
Increases hand flexibility
Head and Neck:
Increases blood flow to brain
Releases neck tension
Calms nervous system
May relieve headaches
Beyond physical benefits, Downward Dog offers significant mental and emotional advantages:
Reduces stress and anxiety through mindful breathing and movement
Improves focus and concentration by requiring present-moment awareness
Energizes while calming - balances the nervous system
Builds confidence as you progress in the pose
Develops patience through gradual improvement
Enhances mind-body connection through proprioceptive feedback
Provides mental clarity from mild inversion
Creates sense of grounding while also feeling lifted
Encourages self-acceptance by meeting yourself where you are
Q: Should my heels touch the floor? A: Eventually, yes, but this is a long-term goal. Many people practice for months or years before heels reach the floor. Tight calves and hamstrings are common. Focus on lengthening the spine first; heels lowering will come with time and practice.
Q: How long should I hold Downward Dog? A: Beginners: 15-30 seconds. Intermediate: 30-60 seconds. Advanced: 1-3 minutes or more. In yoga classes, you'll often hold it for 5-10 breaths (about 30-60 seconds). Listen to your body.
Q: Why do my wrists hurt in this pose? A: Wrist pain can result from improper weight distribution, insufficient strength, or wrist sensitivity. Solutions: spread fingers wide, press through finger pads, shift weight into legs, use wedges under wrists, or practice forearm variation (dolphin pose).
Q: Is it normal to feel shaky in Downward Dog? A: Yes! Shaking indicates muscles are working and building strength. This is completely normal, especially for beginners. The shaking will decrease as you build strength over time.
Q: Should I feel this more in my arms or legs? A: You should feel it relatively equally. If arms are overworked, shift weight back into legs. If legs are burning but arms feel nothing, engage shoulders more. Balance is key.
Q: Can I do Downward Dog every day? A: Yes! Daily practice is excellent for flexibility, strength, and overall wellbeing. Many yoga practitioners do downward dog multiple times per day without issue.
Q: Why does my head feel pressure or get dizzy? A: As a mild inversion, blood flow to the head increases. This is normal in small amounts but shouldn't be uncomfortable. If dizzy, come out of the pose. Build tolerance gradually. If you have high blood pressure or eye conditions, avoid or modify.
Track your improvement through:
Flexibility Markers:
Heel-to-floor distance - measure the gap (should decrease over time)
Leg straightness - from bent to nearly straight to fully straight
Spine position - from rounded to neutral to slightly arched (proper form)
Shoulder opening - chest moving closer to thighs
Strength Markers:
Hold duration - from 15 seconds to several minutes
Stability - less shaking over time
Ease of entry - smoother transitions
Recovery time - less fatigue after holding
Form Markers:
Hand position - better weight distribution
Shoulder alignment - shoulder blades down the back
Even weight - balanced between hands and feet
Breath quality - steady breathing while holding
In Yoga Practice:
Central to virtually all styles of yoga
Appears in sun salutations (often multiple times)
Used as resting pose in Vinyasa flow
Held longer in Hatha and Yin styles
In General Fitness:
Excellent warm-up stretch
Post-cardio cool-down
Between strength training sets
Morning mobility routine
In Sports Training:
Running: pre and post-run stretching
Cycling: opens hips and stretches legs
Swimming: shoulder mobility work
CrossFit: part of warm-up and cool-down
In Physical Therapy:
Shoulder rehabilitation (modified)
Posterior chain flexibility
Posture correction
Functional movement training
Focus on the journey, not destination - Perfect form takes time
Practice regularly - Daily practice yields best results
Warm up properly - Cat-cow and child's pose prepare the body
Use props without hesitation - Blocks aren't cheating; they're tools
Engage your core - This protects your lower back
Press the floor away - Active engagement prevents collapse
Breathe consciously - Breath transforms the pose
Be patient with tight areas - Hamstrings and calves release slowly
Film yourself - Visual feedback reveals alignment issues
Take classes or workshops - Expert guidance accelerates progress
Experiment with variations - Keeps practice interesting and balanced
Rest when needed - Child's pose is always available
Downward-Facing Dog is often called the cornerstone of yoga practice, and for good reason. This single pose provides comprehensive benefits for the entire body while being accessible to practitioners of all levels. Whether you're seeking increased flexibility, upper body strength, stress relief, or simply a effective full-body stretch, Downward Dog delivers. With consistent practice and proper form, this pose becomes not just a stretch or exercise, but a moving meditation that connects body, breath, and mind in perfect harmony.