The best way to Grasp the Downward Canine Pose to Stretch Out Your Tight Hamstrings

You may have seen downward dog pop up in your latest flow, but that’s not the only use for this classic yoga pose. Sure, it may be a staple asana in your regular vinyasa or hatha yoga class, but it’s also commonly performed as part of a dynamic warm-up before lifting weights, tacked on after your run as a relaxing cooldown stretch, or simply used to shake off the sedentary cobwebs after a ton of time sitting. In other words, it’s incredibly versatile.

And if it’s not part of your routine already? Well, weaving in downward facing dog—known as adho mukha svanasana in Sanskrit—can deliver some serious benefits, like lengthening tight hamstrings and strengthening wobbly shoulders, to name a few.

Here, we cover all you need to know about the downward facing dog pose. Then, we share step-by-step instructions for nailing it on your own. Grab your yoga mat and get ready for an energizing full-body pose!

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.

Beyond that, it’s also an excellent “check-in” posture, Dr. Salay adds, since hanging out in down dog offers a great chance to take a moment and assess how your body is feeling from head to toe. You can notice things like how your ankles and the muscles on the backs of your legs feel, Dr. Salay says. And it can be pretty invigorating too. “Moving into that first downward dog of a practice feels so good both physically and energetically,” Dr. Salay says.

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.