Lower back, hips, knees and ankles
Downward Dog: Bent Knees
Bent knees remove hamstring tension so your spine can lengthen fully, making this decompressive pose more accessible for tight hamstrings and sensitive lower backs.
Upper Limb Weight Bearing60 to 90 seconds
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Downward Dog: Chair Supported
- Downward Dog: Classic
- Downward Dog: Dynamic
- Downward Dog: Hands on Blocks
- Downward Dog: Hands on Wall
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.