Quadruped to Modified Downward Dog

Quadruped to Modified 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 are flat on the ground. Your arms will be straight as well as your back. In this position, let one knee bend and shift your weight to the other side. Try to put your heel on the ground and hold that stretch.  Alternate to the other side after the prescribed amount of time. 
 
  • FEEL: You should feel a stretch in your low back and hips.  You should also feel a stretch in your calves. 
 
  • COMPENSATION: Keep your arms straight and back flat as you go into the downward dog. Keep your knee straight as you stretch your calf.

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