Knees, ankles and shoulders

Downward Dog: Chair Supported

The most accessible version: a chair supports your hands, removing deep flexion demands and making this stretch gentle enough for sensitive knees, ankles, and shoulders.

How to do it

1. 1

   Set a sturdy chair against a wall

   The back of the chair goes against the wall and the seat faces you. Check it is stable before you lean on it.

2. 2

   Stand a stride away, hands on the seat

   Hands about shoulder width on the seat, feet hip width. Keep a soft bend in your knees throughout.

3. 3

   Walk back and hinge until your back is long

   Send your hips backwards so your arms and your back make one long line. The chair takes some of your weight, so your shoulders and wrists are doing far less than they would on the floor.

4. 4

   Keep enough weight in your feet to stay grounded

   You should be able to lift one hand off the seat without lurching. Let your head hang between your arms and your neck stay soft.

5. 5

   Hold for 60 to 90 seconds, then walk in

   Step your feet towards the chair first, then come up slowly. Repeat once more if you would like.

What to watch for

The chair travelling forwards as you lean into it. Set it against a wall first, and if you find yourself hanging on it rather than standing over your own feet, walk your feet in closer.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Downward Dog versions in one place, ordered from gentlest to strongest.

• Downward Dog: Bent Knees
• Downward Dog: Classic
• Downward Dog: Forearms (Dolphin)
• Downward Dog: Hands on Blocks
• Downward Dog: Hands on Wall
• Downward Dog: Movement

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.

From the clinically authored Vinys movement library.