Downward Dog Alignment Check
Wondering if your downward dog is aligned? Prop up your phone — GOODREPS watches your hip angle (shoulder → hip → knee) live and times the hold only while your form is right, as you work your shoulders and hamstrings, with calves, back and core assisting. Free in your browser today; coming to Google Play and the App Store.
Coming to Google Play & the App Store▶ Try The Alignment Check
LIVEHOW TO HOLD A PROPER DOWNWARD DOG
Setup Turn side-on to the camera, hands and feet on the floor, hips lifted to the sky.
- Press the floor away and reach your heels down — an upside-down V.
- Keep your arms and back in one long line, head relaxed.
- Hold and breathe; bend the knees a little if your hamstrings are tight.
Same sheet as the ⓘ panel in the app — animated demo included.
THREE STEPS TO A SCORED HOLD
Prop your phone and get in frame
Phone at roughly torso height, set up side-on to the camera. A quick camera test checks lighting, distance, and angle before you start.
The camera locks a 17-point skeleton on you
GOODREPS measures your hip angle (shoulder → hip → knee) against the pose target (~80°) on-device — no wearables. A mat is nice, not necessary — bare feet grip best.
Settle in — the timer only counts real alignment
The hold timer runs while you’re in the pose. Drift out and it pauses (doesn’t reset) until you find the shape again.
WHAT THE CAMERA WATCHES
- Your hip angle against the pose target (~80°) — the inverted V is measured live at the shoulder–hip–knee chain.
- The hold itself — the timer runs only while you're actually in the pose. Drift and it pauses (never resets) until you find the shape again.
- The shape that matters — collapse the V and the form cue points the way: "Hips high, press the floor away."
COMMON DOWNWARD DOG MISTAKES
Rounding the back to reach the floor
Flat heels are optional; a long spine isn't. Bend your knees generously and send your hips up and back — the V comes from the hips, not the hamstrings.
Hands and feet too close
A cramped stance makes the pose a pike. Step back far enough that your body forms two long, straight lines.
Shoulders by the ears
Press the floor away and let your shoulder blades slide down your back — the pose should feel like length, not a shrug.
Holding your breath
The timer rewards stillness, and stillness comes from breathing. Slow nose-breaths, five counts each way.
PRIVATE BY DESIGN
Pose detection runs in your browser via TensorFlow.js. Camera frames are analyzed in real time and immediately discarded — nothing is recorded, nothing leaves your phone, and we never see them. Sign-in is optional; skip it and everything stays local.
QUESTIONS, ANSWERED
Do I need to touch my heels to the floor?
No — floating heels are completely normal, especially with tight calves. The alignment check watches your hip angle and body lines, not your heels.
Does it work in a home gym or low light?
Run the built-in camera test first — it checks your lighting, distance, and angle with live green checks before you start.
Is my camera feed uploaded anywhere?
No. Pose detection runs entirely on your phone, in your browser. Frames are analyzed in real time and immediately discarded — nothing is recorded, nothing is uploaded.
RELATED GUIDES
Free forever — camera counting for all 60 exercises, no account needed. Pro (voice coaching, programs, depth-camera form checks) is $7/mo, $49/yr, or $99 once. No ads, ever.