How to Master the Downward Dog Pose to Stretch Out Your Tight Hammies

You may have seen downward dog pop up in your latest flow, but that’s not the only use for this classic yoga pose. Sure, it may be a staple asana in your regular vinyasa or hatha yoga class, but it’s also commonly performed as part of a dynamic warm-up before lifting weights, tacked on after your run as a relaxing cooldown stretch, or simply used to shake off the sedentary cobwebs after a ton of time sitting. In other words, it’s incredibly versatile.

And if it’s not part of your routine already? Well, weaving in downward facing dog—known as adho mukha svanasana in Sanskrit—can deliver some serious benefits, like lengthening tight hamstrings and strengthening wobbly shoulders, to name a few.

Here, we cover all you need to know about the downward facing dog pose. Then, we share step-by-step instructions for nailing it on your own. Grab your yoga mat and get ready for an energizing full-body pose!

What muscles does a downward dog hit?

Downward dog works your muscles in two different ways. First, there’s the lengthening, which primarily occurs in the back of your body: Down dog stretches both your calves and hamstrings, and also lengthens through your lats (the broadest muscle in your back), Tara Salay, DPT, a physical therapist and registered yoga instructor, tells SELF. Then, there’s the strength aspect: As you hold the posture, your shoulders work to help stabilize you and your core fires up to support your spine, Dr. Salay explains.

What is downward dog good for?

Consider downward dog a “two-in-one” kind of pose, Dr. Salay says, since it provides flexibility and strength benefits. Do it on the reg, and you’ll increase the length in your hamstrings, calves, and back, meaning it’s great for runners, people who just strength-trained their lower body, and folks who spend a big chunk of the day sitting, Dr. Salay says. And it’ll also bolster the strength of your shoulders and core, which can benefit pretty much anyone. In fact, research confirms down dog is effective for boosting core strength, specifically in the external obliques, or the muscles on the sides of your torso.

Beyond that, it’s also an excellent “check-in” posture, Dr. Salay adds, since hanging out in down dog offers a great chance to take a moment and assess how your body is feeling from head to toe. You can notice things like how your ankles and the muscles on the backs of your legs feel, Dr. Salay says. And it can be pretty invigorating too. “Moving into that first downward dog of a practice feels so good both physically and energetically,” Dr. Salay says.

Does downward dog help with back pain?

Fair question, since research suggests yoga as a whole may be helpful for people with chronic lower back pain—and separate studies also support building core strength for easing the aches as well. But don’t expect down dog to be a cure-all: Back pain can have many causes, and there’s not one pose that will address all of them, Dr. Salay says. In her experience, most people who struggle with an achy spine often have issues with their discs, which yoga wouldn’t be the best option for fixing.

That said, it’s possible that down dog can help ease some of the stiff achiness. Your hamstrings can tighten up with low back pain, so opening those up—like in the downward dog move—may help ease some discomfort, Dr. Salay says.

And one more thing: If you’re dealing with back pain, make sure that whatever kind of yoga postures or exercises you’re doing—whether that’s down dog or something else—aren’t worsening your symptoms. “If it is, modify or hold off on that pose,” Dr. Salay says.

How can you modify downward dog?

The OG posture can be a little intense, especially on your hamstrings and your wrists (since it involves supporting a lot of your bodyweight through your hands). The good news is, there are few ways to adjust it so it can still find a home in your yoga practice (or however else you like to weave it into your fitness routine!). If you have especially tight hamstrings, you can try the bent-knee down dog variation. In fact, Dr. Salay recommends this if you can’t straighten your legs in the pose without arching or rounding your back.

Feeling wrist pain? You may want to try the similar dolphin pose, which has you on your forearms instead of your hands, Dr. Salay explains. That tweak reduces pressure on your wrists.

Who should not do downward dog?

Downward dog isn’t for everyone. It’s considered an inversion pose, since it takes your head below your heart. So if you have any conditions where inverting is not recommended—like retinal issues, glaucoma, uncontrolled high blood pressure, or acid reflux—then you should skip this pose, Dr. Salay says. And people who are pregnant may want to check with their doctor before giving it a go. (Though FWIW, research suggests it’s a safe pose for expecting folks who are generally healthy and don’t have pregnancy-related or other health issues, including high blood pressure or gestational diabetes.)

Beyond that, folks with osteoporosis should be cautious with downward dog, Dr. Salay says. While the correct form is generally safe, many people with osteoporosis may struggle to keep a straight back, she says. If your spine rounds (which you can see by watching yourself in a mirror, or by having a yoga teacher keep tabs on you), you could compress your vertebrae and increase the risk of fractures, she explains.

The pose is also a must-skip if you have injuries where you wouldn’t want to weight-bear through your arms or legs, like a fracture, Dr. Salay adds. And finally, if down dog causes you pain in general, as well as pain, numbness, or tingling further away from your back—like in your glutes, legs, or feet—then hold off. The latter could indicate nerve irritation; prolonged nerve compression can lead to issues like muscle weakness or decreased sensation, Dr. Salay explains.

How long should you hold downward dog for?

If you’re doing down dog as part of a yoga class—it commonly shows up as a transitional pose in sun salutations—you may hold it for just a moment or two. But if you’re practicing it on your own, Dr. Salay suggests using your breath as a guide. Beginners can hold the pose for three breaths to start and then gradually increase to five breaths as they advance, she says.

How do you do a downward dog?

The last piece of your down dog education? Learning how to do the move safely and effectively. Follow these step-by-step instructions and scope the GIF tutorial to master this pose.

• Start on all fours, with your hands shoulder-width apart and knees under your hips.
• Lift your hips and send your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can (it’s totally fine to still have a slight bend in your knees!) and press your heels gently toward the floor, coming into an inverted V shape. Your head will hang between your arms, and your gaze will face your legs. Your back should be flat.
• Hold for 3 to 5 breaths.

Related:

• Does Yoga ‘Count’ as Strength Training?
• 15 Plyometric Exercises That’ll Build Explosive Strength
• 15 Gentle Lower Back Stretches to Help Relieve Your Pain

Get more of SELF’s great fitness coverage delivered right to your inbox—for free.