Single Downward Dog
Stretch and strengthen in this classic yoga pose. Improve flexibility and calm your mind.
The Single Downward Dog mainly works the back and triceps, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single Downward Dog Muscles Worked
Primary
Lats (latissimus dorsi); Triceps (triceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Spinal Erectors (erector spinae)
Single Downward Dog Variations and Alternatives
How to do the Single Downward Dog
Start on all fours, with hands positioned directly under shoulders and knees under hips.
Lift your hips up and back, extending legs as you press the buttocks toward the ceiling.
Keep a slight bend in the knees if your hamstrings are tight.
Push your hands into the ground, extending through the arms, and let your head hang freely.
Draw your shoulder blades down your back, and focus on lengthening your spine as you hold the pose.
Aim to press your heels gently down towards the ground, but it's okay if they don't fully reach.
Maintain the pose for 15-30 seconds, focusing on deep, steady breathing. Relax your head and neck.
Release the pose by gently bending the knees and coming back down to all fours.
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Single Downward Dog FAQs
What muscles does the Single Downward Dog work?
The Single Downward Dog mainly works the back and triceps, with help from the lower back. The main muscles are the latissimus dorsi and triceps brachii.
What equipment do you need for the Single Downward Dog?
None. The Single Downward Dog is a bodyweight exercise, so you can do it anywhere.
What are some Single Downward Dog variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, 3-Leg Dog Pose, Alternating Leg Downward Dog and Bird Dog.
Training calculators
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