Strengthen Flexibility with Dynamic Downward Dog

Dynamic Downward Dog

Rep Range

Time Based

Hints

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.

Muscle Focus

Primary Focus Area

Hamstrings, Calves