Downward dog – how to do it right
Hips up, long back, knees may stay bent.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Hands shoulder-width, push hips up and back.
- Long back with your head between your arms.
- Heels sink down – knees may stay bent.
How long?
Hold for 30–45 seconds or move slowly with your breath, don’t bounce.
If something niggles
Shoulder niggling? Don’t fancy the floor? Then do Standing forward fold instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Full body, Mobility flow. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Chest stretchHands behind your back, chest outQuad stretchPull foot to your bottom, knees point down, hold the wall for balanceHamstring stretchFront leg straight, toes up, lean forward with a flat backHip flexor stretchKneeling lunge, gently push your hips forwardRound backCat back, chin to chestNeck stretchEar to shoulder, shoulders relaxed