Stretch

Downward Dog

The inverted V that stretches hamstrings and calves in one shot while giving your shoulders and spine a lengthening they crave. One minute here in the morning does more for a stiff body than ten more minutes of snooze.

BeginnerNo equipment~3 min

Demonstration

Hold

45s

Best for

MorningPost-workout

How to do it

  1. 1

    Start on all fours, hands slightly ahead of your shoulders.

  2. 2

    Tuck your toes and lift your hips up and back, straightening your legs as much as comfortable.

  3. 3

    Press the floor away through your hands, keeping your head between your arms.

  4. 4

    Aim your chest gently toward your thighs and your heels toward the floor - they don't need to touch.

  5. 5

    Pedal your feet slowly, bending one knee then the other, for the first few breaths.

  6. 6

    Settle into stillness and hold, breathing deeply.

Common mistakes

  • Forcing the heels down and rounding the back to do it
  • Letting the shoulders collapse toward the ears instead of pressing the floor away
  • Locking the knees when tight hamstrings say bend them

Dad tips

  • Bend your knees generously - a long spine matters far more than straight legs.