Kneeling Supported Elbow Downward Dog
A gentle twist on downward dog! Uses less wrist strain, great for flexibility & core strength.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Begin on your hands and knees on a comfortable surface, like a yoga mat.
Make sure your wrists are directly under your shoulders and your knees are under your hips.
Transition to Elbow Support:
Lower your forearms to the ground, keeping your elbows shoulder-width apart.
Your hands can be clasped together or placed flat on the ground in front of you, depending on what feels comfortable.
Positioning the Body:
Tuck your toes and lift your hips upward, aiming to form an inverted "V" shape with your body.
Your back should be straight, and your head should align with your arms, looking toward your feet.
Engaging the Core and Stretching:
Engage your core muscles to support your lower back.
Press your chest towards your thighs to deepen the stretch in your back and legs.
Holding the Position:
Hold this position for 15-30 seconds, breathing deeply and relaxing into the stretch.
Try to keep your heels pressing gently towards the floor, but it’s okay if they don’t touch.
Returning to Start:
To exit the position, lower your hips back down to the ground and return to the original hands-and-knees position.
Rest briefly before repeating if desired.
Tips:
Keep your shoulders away from your ears to avoid tension.
If you experience discomfort in your wrists or shoulders, modify the angle of your arms or choose to take a break.
Focus on slow, intentional movements to maximize the stretch and strengthen your core.