Hamstrings · Beginner

Downward Dog

Downward Dog for mobility focused on full-body coordination.

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Downward Dog demonstration

Exercise overview

Training details

HamstringsCalvesShouldersBack

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

01Start on hands and knees with hands slightly forward of the shoulders.
02Tuck the toes and lift the hips up and back.
03Press the floor away with the hands while lengthening the spine.
04Keep the knees bent if needed so the back stays long.
05Pedal or settle the heels toward the floor without forcing the hamstrings.

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