Downward Dog
Downward Dog is a foundational yoga pose and mobility exercise that creates an inverted V-shape with the body to stretch the posterior chain while strengthening the shoulders. It targets flexibility in the hamstrings and calves while building stability in the upper body.
Since this is a time-based isometric hold, the AI analyzes your duration and reported RPE to gauge your shoulder endurance and hamstring flexibility without needing visual confirmation. If your recovery data (HRV or sleep) indicates high fatigue, the app may adjust the duration to focus more on gentle mobilization rather than stability endurance. Over time, the system learns if this position aggravates specific joints, like wrists or shoulders, and can automatically suggest wrist-friendly alternatives.
Form Cues
- Press your palms firmly into the floor with fingers spread wide
- Lift your hips high toward the ceiling to create an inverted V-shape
- Lengthen your spine by pushing the floor away from you
- Relax your head and neck naturally between your arms
- Pedal your feet or press heels toward the ground gently
- Don't round your lower back just to touch your heels to the floor
- Don't scrunch your shoulders up toward your ears
- Don't collapse your weight into your wrists
- Don't lock out or hyperextend your elbows
Common Mistakes
- Rounding the spine
- Shrugging shoulders near ears
- Forcing heels down excessively
- Placing hands too narrow
- Holding breath during the stretch
Muscles Worked
This exercise primarily targets the posterior chain, providing a deep stretch for the hamstrings and calves while lengthening the spine. Secondarily, it engages the anterior deltoids, triceps, and serratus anterior to stabilize the upper body and maintain the inverted position.
Primary
Secondary
Get Personalized Coaching for Downward Dog
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.