Pose guide
How to improve your Downward Dog
Hips high, back long, arms in line with your ears. Here’s the rubric Posewise measures it against, and what to train when you miss.
The rubric
Posewise checks seven things from the side. Here’s what good looks like.
- BackLong and flat, no roundingFlatshoulder to hip
- KneesStraight, but not locked165–185°hip · knee · ankle
- HeelsReaching toward the floor62–95°ankle bend
- ArmsIn one line with your torso155–185°hip · shoulder · elbow
- ElbowsStraight under load160–185°shoulder · elbow · wrist
- WristsWeight across the whole palm118–168°wrist bend
- HeadHanging between your arms150–185°hip · shoulder · ear
What’s holding it back
Lengthen your hamstrings, and your back will stay flat and your legs will straighten.
Tight hamstrings pull the pelvis under, round the back and keep the knees bent. Until they ease, bend your knees: a long back matters more than straight legs.
Reclined hamstring stretch45s a side
Bent-knee forward fold45s
Bend your knees and send your hips up and back.
Lengthen your calves, and your heels will reach closer to the floor.
Tight calves cap how far the ankle bends. Your heels don’t need to touch.
Wall calf stretch20s a side
Ankle mobility drill10 a side
Pedal your heels down toward the mat.
Free up your shoulders, and your arms will reach in one line with your torso.
Shoulder range runs out under load, so the arms stop short and the shoulders creep toward the ears.
Wall slides10 reps
Doorway lat stretch20s a side
Reach your arms in line with your ears.
Build pressing strength, and your arms will stay straight and your weight will shift back into your legs.
When the shoulders and core give way, the elbows bend and you lean forward into your hands.
Plank hold30s
Plank to down dog8 slow reps
Push the floor away and send your hips back.
Free up your wrists, and your weight will spread across the whole palm.
Weight sinking into the heel of the hand is the usual cause of wrist pain here.
Wrist mobility prep40s
Scapular push-ups12 reps
Spread your fingers and press through each knuckle.
And one cue: let your head hang between your arms instead of looking forward.
Not sure which one is yours?
Posewise watches your Downward Dog through your iPhone camera, tells you which of these is holding you back, and builds a six-minute daily plan to fix it. Video never leaves your phone.
Join the betaFree during the beta · iPhone
Quick answers
Do my heels need to touch the floor?
No. Lifted heels usually mean tight calves, not a mistake. Reach them toward the floor without forcing it.
Is it OK to bend my knees?
Yes. If straight legs round your back, bend your knees. A long back matters more than straight legs.
Why do my wrists hurt?
Usually too much weight in the heel of the hand. Spread your fingers, press through your knuckles, and send your hips back.
How can I check my Downward Dog form at home?
Film yourself from the side. Or use Posewise, an iPhone app that measures your Downward Dog with the camera, speaks corrections as you hold it, and builds a six-minute daily plan for what it finds.