Downward Facing Dog Spine Mobility
The downward dog held with the hands and the feet set wider than the shoulders and the hips, the hips high and the spine long.
How to do it
Setup
From all fours, hands wider than the shoulders, feet wider than the hips, hips lifted into an inverted V.
Steps
- Press the floor away and send the hips up and back.
- Lengthen the spine from the hands to the tailbone.
- Hold and breathe; time it.
Common mistakes
Feet drifting back to hip-width: keep the wide stance you set. Rounding the upper back: push the chest toward the thighs. Locking the knees hard: soften them if the back rounds.
Breathing
Slow and even through the hold.
