Downward Dog

How to perform

1. 1Lift your hips high into an upside-down V, pressing through your hands.
2. 2Bend your knees if needed; reach your heels toward the floor.

Technique in detail

From hands and knees, tuck your toes and lift your hips up and back so your body makes an inverted V. Spread your fingers and press the floor away, rotating your upper arms slightly outward so the shoulders do not bunch by the ears. Let your head hang between your arms with the neck relaxed. Bend the knees generously at first — a long, straight spine with bent knees is far more useful than straight legs with a rounded back. Press the heels toward the floor without forcing them down.

Common mistakes

• Straightening the legs at the cost of a rounded lower back. Bend the knees as much as needed to lengthen the spine; the hamstrings will follow over time.
• Collapsing into the shoulders so the ears sit between the arms. Press the floor away actively and rotate the upper arms outward.
• Forcing the heels flat. Heel contact is an outcome of ankle and hamstring length, not a target to strain toward.

Equipment

• No equipment