MOVEMENT GUIDE / MAT
Downward-facing dog
Press hands into the floor, send hips back and keep knees softly bent if needed.
Target muscles
Joint control and comfortable range of motion
Setup
Start in a supported position and avoid forcing an end range.
Perform the move
Press hands into the floor, send hips back and keep knees softly bent if needed. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice accessible movement with control, rather than chasing extreme flexibility.
Common mistake
Forcing heels down or loading painful wrists.
Alternative
Wall slide
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
Explore the movement library →