How to do Dynamic Downward Dog

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Difficulty: Easy

Impact Level: Low

Target Body Parts: shoulders, calves, hamstrings


From your hands and knees, pull your belly button to the spine to activate the core. Press firmly into your hands and feet to raise your knees off the floor coming into and inverted ‘V’ position. Have the knees slightly bent whilst simultaneously directing your heels towards the floor, stretching the back of the legs. Aim to create a straight line with your spine from hands to hips, pull your belly button to your spine and pull your lower ribs into the body.

From this start position, bend your left knee whilst you straighten your right leg and push your right heal down towards the floor to stretch into the hamstring, calf and ankle. Then swap from side to side with your legs, as if your feet are walking on the spot.
A common mistake in this pose is to have a rounded lower back rather than a straight spine. To correct this, especially if your Hamstrings (back of things) are tight is to bend the knees deeply and aim to tilt the coccyx up to the ceiling slightly more.

How to make Dynamic Downward Dog easier

Practise with our static downward dog pose first.

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