Downward Dog: How to Do It Right (Even With Tight Hamstrings)
How to do downward dog correctly, what it stretches, fixes for tight hamstrings and heels that won't touch, and how to use it in daily stretching.
By Ayoub Farid · · 2 min read
Downward dog is an inverted V shape: hands and feet on the floor, hips lifted high. It stretches the whole back of your body (calves, hamstrings and back) while gently strengthening your shoulders and arms.
What it stretches
- Calves and Achilles.
- Hamstrings.
- Back, lengthened through the spine.
- Shoulders and lats.
How to do downward dog
- Start on hands and knees, hands slightly ahead of your shoulders.
- Tuck your toes and lift your knees off the floor.
- Push your hips up and back.
- Keep knees bent at first. Focus on a long, straight back.
- Spread your fingers, press through your whole hand.
- Slowly straighten your legs as far as your hamstrings allow, heels moving toward the floor.
- Let your head hang between your arms.
- Hold 30–60 seconds, breathing.
"My heels don't touch the floor"
That's normal and fine. Heel height depends on your calves, hamstrings and proportions. A long back with bent knees is better than straight legs with a rounded back.
Fixes for common problems
| Problem | Fix |
|---|---|
| Rounded back | Bend your knees more, push hips up |
| Wrist discomfort | Spread fingers, press through knuckles; try fists or blocks |
| Shoulders hunched | Rotate upper arms outward, move shoulders away from ears |
| Feels like a lot of weight on hands | Shift hips back further |
Variations
- Pedaling: bend one knee, then the other. Great for calves. See calf stretches.
- Puppy pose: knees down, hips over knees, chest toward the floor. Easier on the hamstrings and shoulders.
- Three-legged dog: lift one leg behind you.
When to use it
- Morning routine: see morning stretch routine.
- Warm-up before running or training.
- Part of a sun salutation flow.
Who should be careful
People with wrist injuries, uncontrolled high blood pressure, eye conditions like glaucoma, or late pregnancy should modify it or ask a professional first.
Do it with Suppl
Downward dog opens Suppl's Wake Up routine, and the downward dog calf pump appears in the calves and ankles library. If your hamstrings make it hard, start with tight hamstrings stretches and how to touch your toes.
Frequently asked questions
How long should I hold downward dog?
30–60 seconds, or 5–8 slow breaths.
Do my heels need to touch the floor?
No. Focus on a long back.
Is downward dog a stretch or a strength move?
Both. It stretches the back of the body and strengthens the arms and shoulders.
Can I do downward dog every day?
Yes, if your wrists and shoulders feel good.