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Stretching + Mobility #3

Gentle stretches to loosen up your body. Breathe deep and find your calm.
Movement 1 of 1

Downward Dog

Let’s try this full body yoga pose!

Instructions

  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Curl your toes under and lift your hips towards the ceiling
  3. Hold your body in an inverted V shape, pressing into the hands. You can keep your knees slightly bent if that is more comfortable.
  4. Hold for 15-30 seconds, increasing the time as you get more comfortable. Repeat for 1-3 rounds

Make it your own

  • Try it in a chair
  • Place your hands onto the seat of a chair and walk your feet backwards until you feel a comfortable stretch. Straighten your back and lower your chest
  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Curl your toes under and lift your hips towards the ceiling
  3. Hold your body in an inverted V shape, pressing into the hands. You can keep your knees slightly bent if that is more comfortable.
  4. Hold for 15-30 seconds, increasing the time as you get more comfortable. Repeat for 1-3 rounds
  1. Start on the floor on your hands and knees, with hands under your shoulders and knees under your hips
  2. Curl your toes under and lift your hips towards the ceiling
  3. Hold your body in an inverted V shape, pressing into the hands. You can keep your knees slightly bent if that is more comfortable.
  4. Hold for 15-30 seconds, increasing the time as you get more comfortable. Repeat for 1-3 rounds

 

 

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Omar

May 19, 2025

Tried the Seated Marches during my Zoom call. My knees usually lock up after 30 minutes; today I stood up and walked to the printer like a normal human. Small miracle!

Dave

May 19, 2025

Did the Wrist Circles routine before breakfast – took maybe 90 seconds – and I opened the peanut-butter jar without begging my husband for help. Zero twinges!

Matt

May 19, 2025

Today I was doing Hip Stretches on Just One Move. I was super sore before hand but now I am feeling some relief. I think I'll add this to my habit builder!

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