Dynamic Downward Dog
This lower-body stretch targets your hamstrings and calves. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Dynamic Downward Dog
Start in a plank position with your hands under your shoulders and feet hip-width apart. Drive your hips upward and backward, transitioning into the downward dog position. Your body should resemble an upside-down 'V'. The goal is to stretch the hamstrings, calves, and back. Actively press the ground away with your hands and push your hips high. Now, pedal your feet alternately in a slow controlled manner by bending one knee and then the other, dynamically stretching the calf muscles of the straight leg.
Common mistakes
Not pressing through the palms can reduce the effectiveness of the shoulder and upper back stretch. Arching or rounding the back excessively compromises the alignment of the spine. Not pressing the heels toward the ground can minimize the calf stretch.
Breathing
Inhale as you drive the hips up into the downward dog position. Exhale deeply while pedaling the feet. Maintain steady, controlled breaths throughout the movement.
Muscles worked
Primary Focus Area
Hamstrings, Calves
