You May Have Seen Downward Dog, But There’s More to This Pose Than Meets the Eye

What Muscles Does a Downward Dog Hit?

Downward dog works your muscles in two different ways. First, there’s the lengthening, which primarily occurs in the back of your body: Down dog stretches both your calves and hamstrings, and also lengthens through your lats (the broadest muscle in your back), Tara Salay, DPT, a physical therapist and registered yoga instructor, tells SELF. Then, there’s the strength aspect: As you hold the posture, your shoulders work to help stabilize you and your core fires up to support your spine, Dr. Salay explains.

What Is Downward Dog Good For?

Consider downward dog a “two-in-one” kind of pose, Dr. Salay says, since it provides flexibility and strength benefits. Do it on the reg, and you’ll increase the length in your hamstrings, calves, and back, meaning it’s great for runners, people who just strength-trained their lower body, and folks who spend a big chunk of the day sitting, Dr. Salay says. And it’ll also bolster the strength of your shoulders and core, which can benefit pretty much anyone. In fact, research confirms down dog is effective for boosting core strength, specifically in the external obliques, or the muscles on the sides of your torso.

Does Downward Dog Help with Back Pain?

Fair question, since research suggests yoga as a whole may be helpful for people with chronic lower back pain—and separate studies also support building core strength for easing the aches as well. But don’t expect down dog to be a cure-all: Back pain can have many causes, and there’s not one pose that will address all of them, Dr. Salay says. In her experience, most people who struggle with an achy spine often have issues with their discs, which yoga wouldn’t be the best option for fixing.

Conclusion

In conclusion, downward dog is a versatile and beneficial pose that can be used in various ways, from a dynamic warm-up to a relaxing cooldown stretch. It provides flexibility and strength benefits, and can be especially helpful for runners, people who strength-train, and those who spend a lot of time sitting. While it may not be a cure-all for back pain, it can be a useful tool in a comprehensive approach to managing chronic lower back pain.

FAQs

Q: Is downward dog good for everyone?
A: Yes, downward dog can be beneficial for most people, regardless of their fitness level or goals.

Q: Can downward dog help with back pain?
A: While downward dog may not be a cure-all for back pain, it can be part of a comprehensive approach to managing chronic lower back pain.

Q: How often should I practice downward dog?
A: You can practice downward dog as often as you like, but it’s recommended to start with 2-3 times a week and gradually increase frequency as your body becomes more comfortable with the pose.

Q: What are some common mistakes to avoid in downward dog?
A: Some common mistakes to avoid in downward dog include letting your hips sag, allowing your shoulders to scrunch up towards your ears, and not engaging your core.