Alternating leg downward dog

Category

Yoga

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus, Deltoids

Secondary muscles

Gastrocnemius, Soleus, Rectus Abdominis, Obliques

How to do it

1. Start in a downward dog position with your hands and feet on the mat, hips lifted towards the ceiling, and body forming an inverted V shape.
2. Bend your right knee towards your chest, keeping your foot on the floor and maintaining balance on your left foot and both hands.
3. Straighten your right leg back to the starting position.
4. Bend your left knee towards your chest while maintaining balance. Continue alternating sides.

Form tips

• Keep your core engaged to maintain stability and balance throughout the exercise.
• Focus on keeping your hips squared and aligned with the mat to avoid twisting your body.
• Perform the movement slowly and with control to maximize muscle activation and prevent injury.