Yoga pose · No equipment
Downward-Facing Dog
Downward-Facing Dog is a yoga pose for the hamstrings, calves and shoulders. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- Hands shoulder-width, fingers spread wide
- Lift the hips up and back into an upside-down V
- Heels reach toward the floor; bend the knees if your back rounds
Coach’s tip
A long, flat back matters more than straight legs.
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 2 × 5 breaths
- Some experience
- 2 × 6 breaths
- Experienced
- 3 × 8 breaths
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Hip openers: 2 × 5 breaths · 3 days a week
- Stretch & Mobility Full body: 2 × 5 breaths · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.