Desk Dog
Ardha Adho Mukha Svanasana at a desk · Downward dog with your hands on a desk: hips back, arms long, a stretch through the shoulders and the back of the legs.
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Muscles worked
Also works
Stretches
- Equipment
- Desk or table
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Desk Dog
- 1Stand facing a steady desk or table and rest your hands on its edge, shoulder width apart.
- 2Walk your feet back until your arms are straight and your hips are over your heels.
- 3Hinge at the hips and let your chest sink between your arms until your back is long and flat.
- 4Hold for 4–6 breaths. Bend your knees as much as you need.
When to pick it: Pick it for tight shoulders and hamstrings after sitting, without getting on the floor.
Form cues
- Hips back, chest down
- Ears between the arms
- Soft knees are fine
Common mistakes
- Rounding the back to keep the legs straight
- Locking the elbows
- Using a desk that slides
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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