Downward dog

3 × 30-60s  ·  Equipment: No equipment, Mat

Muscle groups: Back · Shoulders · Legs & glutes

How to do downward dog

1. Start on all fours with wrists under shoulders and knees under hips.
2. Tuck your toes and lift your hips toward the ceiling forming a V.
3. Straighten your legs without locking the knees and push the floor away with your hands.
4. Lengthen your spine from wrists to tailbone, letting your head hang between your arms.
5. Press your heels toward the floor without forcing them down.
6. Breathe deeply and hold the pose with shoulders away from your ears.

Mistakes to avoid

• Do not over-round your back; prioritize lengthening your spine over touching the floor with your heels.
• Avoid sinking your shoulders or tensing your neck.
• Do not lock your knees; keep them slightly bent if your hamstrings pull.
• To avoid injury, modify with bent knees and stay within your range.

Progression

• Start by holding 30 seconds and increase the time gradually.
• Progress by bringing your heels closer to the floor without losing a long back.
• Add breathing cycles before adding more time.
• Once you master the pose, integrate it into longer flows such as the sun salutation.