Quadruped to Downward Dog

  • HOW: Start on your hands and knees. Your arms directly below your shoulders and your knees under your hips. Find your neutral spine by slightly arching your back and then reverse that arch to create a dip in your back.  Once you're back to neutral, push into the ground with your hands and lift your hips back and up while straightening out your knees. Try to touch your heels to the ground making your feet flat on the ground. Your arms will be straight as well as your back.  Hold that stretch as prescribed. 
 
  • FEEL: You should feel a stretch mostly in your low back. You will also feel a stretch in your hamstrings and calves. 
 
  • COMPENSATION: Keep your back flat while up in the stretch position. Your arms and knees must be straight to feel the best stretch.

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