Mobility & stretching
Downward-facing dog
An inverted V shape that stretches the back of the legs and strengthens the shoulders.
Intermediate Low impact
How to do it
- Start on all fours with hands slightly in front of your shoulders.
- Tuck your toes and lift your hips up and back.
- Press the floor away with your hands and lengthen your spine.
- Keep your knees bent as much as you need; let your heels sink towards the floor.
- Hold for a few breaths, then lower your knees.
Form tips
- A long back matters more than straight legs.
- Spread your fingers wide.
Common mistakes
- Rounding the back to get the heels down.
- Sinking into the shoulders.
Easier and harder
Make it easier
Bend your knees generously, or put your hands on a chair seat.
Make it harder
Pedal your feet, or lift one leg at a time.
