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Lower Arms · Body Weight
Downward Dog With Fingers Facing Feet
Downward Dog With Fingers Facing Feet is an intermediate compound yoga exercise that works the forearms (lower arms), with the chest, upper back and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Forearms · Forearm Flexors, Forearm Extensors
- Shoulders · Anterior Deltoids
Secondary muscles
- Chest · Pectoralis Major, Pectoralis Minor
- Upper Back · Trapezius, Rhomboids
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Downward Dog With Fingers Facing Feet
- Stand upright with your feet at shoulder width apart and raise both arms overhead. Bend forward, place your hands on the floor, with your fingers pointing at your feet and a slight bend in your knees.
- Walk your feet backward until your body forms an inverted V shape. Keep your hands and feet planted on the floor, lifting your hips upward.
- Straighten your arms and legs, keeping a slight bend in each joint as you lift your hips toward the ceiling and gently press your chest toward your thighs.
- Hold the stretch, then walk your feet back toward your hands and slowly return to a standing position.
Form tips
- Spread your fingers and press evenly through your palms to support your wrists.
- Reduce the amount of hand rotation if you feel discomfort in your wrists.
- Keep your head relaxed between your arms.
- Inhale as you move into the stretch and exhale as you deepen it.
Downward Dog With Fingers Facing Feet alternatives
More forearms exercises
Downward Dog With Fingers Facing Feet FAQ
What muscles does Downward Dog With Fingers Facing Feet work?
Downward Dog With Fingers Facing Feet mainly works the forearms in the lower arms (Forearm Flexors, Forearm Extensors and Anterior Deltoids). The chest, upper back, hamstrings and calves work as secondary muscles.
What equipment do you need for Downward Dog With Fingers Facing Feet?
None. Downward Dog With Fingers Facing Feet is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Downward Dog With Fingers Facing Feet should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Downward Dog With Fingers Facing Feet good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower arms exercises.
How many calories does Downward Dog With Fingers Facing Feet burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Downward Dog With Fingers Facing Feet?
Other exercises for the forearms include Dumbbell Lying Pronation Rotation on Floor, Dumbbell Farmer Walks, Wrist Curl Barbell and Barbell Wrist Extension on Knees.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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