full body focus
Downward Dog
Stretches calves, hamstrings, and shoulders.
Key cue: Push the floor away and lift your hips. Bend your knees if you need to.
Area
full body
Level
beginner
Duration
60s
Goal
mobility
How to do it
- 1Start on your hands and knees, with your hands slightly ahead of your shoulders and your fingers spread wide.
- 2Tuck your toes under and press into your hands as you lift your knees off the floor and send your hips up and back.
- 3Keep your knees bent as much as you need, so your back stays long and flat. You can pedal your feet to ease in.
- 4Press the floor away, let your head hang relaxed between your arms and breathe steadily for 30 to 60 seconds.
- 5Lower your knees to the floor to come out.
Easier and harder versions
- Easier
- Put your hands on a wall or countertop and walk your feet back until your body forms an L with your back flat.
- Harder
- Straighten your knees a little more, press your heels towards the floor and hold for up to 90 seconds, only while your back stays long and flat.
Helps with
Commonly used for:
Whole-back and calf stretchShoulder mobilityPost-run cool-down
Benefits
- Lengthens posterior chain
- Builds shoulder endurance
- Relieves tight calves
Muscles worked
Stretch. Stretches your hamstrings, calves, shoulders and lats.
HamstringsCalvesShouldersLats
Form tips
- Bend your knees as much as you need to keep your spine long.
- Spread your fingers and press through the whole hand.
Common mistakes
- Collapsing through the shoulders.
- Rounding your back to straighten your legs.
When to avoid or modify
- Wrist pain when taking weight: put your hands on a countertop instead
- Shoulder pain with your arms overhead: skip it
- High blood pressure or dizziness with your head down: skip it
If in doubt, check with a qualified physiotherapist before continuing.