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Downward-Facing Dog

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HamstringsYogaBeginner Difficulty 1 out of 5Yoga Mat~3 kcal/min

Secondary muscles: Shoulders, Calves

How to perform it

  1. 1From all fours, tuck your toes and lift your hips up and back.
  2. 2Straighten your legs as much as comfortable while pressing your chest toward your thighs.
  3. 3Spread your fingers wide and press evenly through your hands.

Form tips

  • Bend the knees generously if your hamstrings are tight — a long spine matters more

Common mistakes

  • Rounding the upper back
  • Locking the knees aggressively

Variations

  • Three-Legged Dog
  • Puppy Pose

Similar Hamstrings exercises

Romanian Deadlift

Intermediate · Barbell or Dumbbells

Lying Leg Curl

Beginner · Leg Curl Machine

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. If you have an injury or existing condition, speak to a qualified professional before attempting this exercise.