Downward Facing Dog

Muscles Used

• Stretches the shoulders, hamstrings, calves, arches, and hands 

Advice On Technique

1. Begin in a box position with bent knees in line with the hips and hands slightly forward of the shoulders, fingers outstretched
2. Exhale as you lift your knees off the floor whilst curling your toes under
3. Aim to keep the knees slightly bent at first with the heels up off the floor
4. Start to lengthen the lower back away from the pelvis
5. Lift the buttocks up towards the ceiling
6. As you exhale engage your upper thighs and aim to push your heels into the floor
7. Straighten your knees but do not lock them
8. Press the index fingers into the floor as you engage your upper outer arms
9. Hang your head in between your upper arms
10. Hold this position for as long as you are comfortable
11. Bend your knees to relax out of the pose