Full body

Downward Dog Pose

Downward Dog Benefits:

  • Improves posture.
  • Simultaneously works mobility, flexibility, and strength.
  • Improves range of motion and mobility, reducing the risk of common injuries.

How to do Downward Dog:

Start Position: Come down to the ground on your hands and knees. Get in a tabletop position, with your toes tucked under.

Movement: Lift your knees off of the ground, pushing your hips up and back in the air. Keep as much bend in your knees as needed to ensure your spine is neutral. Press your chest back toward your thighs, sinking your heels toward the ground. Your eyes look toward your belly button. Press through your index finger and thumb.

Return: Shift your bodyweight forward, until your shoulders are over your hands and your hips are extended in plank position. Lower your knees to the ground.

Modification and Progression of a Downward Dog:

  • To simplify downward dog, with your hips high, keep a deep bend in your knees, or hold a plank from your hands.
  • To advance the downward dog, try adding a down dog knee to nose, down dog rockstar, or three legged dog — each challenging your core and balance.

Movement Tips:  

  • Focus on extending through your spine and getting your head in between your shoulders.
  • Bend your knees and press one heel at a time into the ground trying to gain more mobility and flexibility to get your heels down the entire time.


Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your downward dog in no time.