How to do the Downward Dog with Fingers Facing Feet
- Fold forward and place your palms flat in front of your feet.
- Turn your fingers to point back toward your feet.
- Walk your hands forward until your hips are highest.
- Hold with palms flat and elbows straight, breathing steadily.
Full technique — 7 steps
- Stand tall with your feet together and arms at your sides.
- Push your hips back, bend your knees, and place both palms flat on the floor in front of your feet.
- Turn your hands so your fingers point back toward your feet.
- Walk your hands forward until your hips are the highest point of your body.
- Keep your palms flat and your elbows straight, with a slight knee bend and heels off the floor if needed.
- Let your head hang between your arms and hold while breathing steadily.
- Walk your hands back toward your feet, then roll up to standing to release.
Common mistakes
- Lifting the palms off the floor
- Bending the elbows during hold
- Forcing painful end ranges
- Bouncing instead of holding the stretch
Form cues
- Keep palms flat
- Keep elbows straight
- Push hips up and back
- Ease into the stretch
Quick answers
What muscles does the Downward Dog with Fingers Facing Feet work?
Primary: Forearms 8/10, Hamstrings 8/10. Also works: Calves 6/10, Lats 4/10, Shoulders 4/10, Lower back 3/10.
When should I do the Downward Dog with Fingers Facing Feet in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Downward Dog with Fingers Facing Feet?
Strength: 2–3 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 30 s, 6 reps in reserve.
