Downward Dog
An inverted V hold on hands and feet - lengthens the calves, hamstrings and spine while opening the shoulders; a staple runner cool-down pose.
Also called: downward facing dog, down dog, adho mukha svanasana
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Start on all fours, hands shoulder-width and slightly ahead of the shoulders, toes tucked.
How to do the Downward Dog
- Press through the hands, lift the hips up and back until the body forms an inverted V.
- Keep a soft bend in the knees if the hamstrings are tight - a long spine matters more than straight legs.
- Let the heels sink toward the floor without forcing them down.
- Relax the neck and breathe slowly, pedalling the feet to alternate the calf stretch.
Coach's notes
If the wrists complain, take the weight onto the fingertips and knuckles rather than dumping into the heel of the hand.
Downward Dog muscles worked
The Downward Dog works the hamstrings, calves, shoulders and spine.
Pairs well with
Seated Forward Fold
Folding forward over straight legs from sitting - a long, gentle hamstring and lower-back stretch to finish a session.
Thread the Needle
Sliding one arm under the body from all fours into a gentle twist - opens the upper back and shoulders after long runs or desk days.
World's Greatest Stretch
A flowing sequence that moves through a deep lunge, rotation, and hamstring stretch — covers the hips, spine, and legs in one movement.
Ankle Mobility
Rocking and rotating the ankle through its range of motion — keeps the joint mobile for running and squatting.