Downward Dog
Trains the full body. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app times the hold, times your rest and remembers every set.
In the programs
None of our programs use the Downward Dog
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Downward Dog
- Begin on all fours with your hands directly under your shoulders and your knees under your hips.
- Tuck your toes under and lift your hips up and back, straightening your legs as much as comfortable to form an inverted V shape with your body.
- Press your palms into the floor, lengthen your spine, and let your head hang relaxed between your arms, easing your heels toward the floor.
- Hold the position for the desired duration, breathing deeply, then lower your knees back to the floor to finish.
Form cues
Getting it right
- Bend your knees slightly if your hamstrings are tight; a long spine matters more than straight legs.
- Spread your fingers wide and press evenly through your palms to protect your wrists.
- Breathe slowly and deeply throughout the hold.
- Draw your shoulders away from your ears and rotate your upper arms outward to create space in your shoulders.
Substitutes
Swap Downward Dog for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Downward Dog for you
Durata times the hold, times your rest and puts last session's time in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.