Lower back, upper back, hips, knees, ankles, shoulders and wrists
Downward Dog: Dynamic
A gentle pedaling warm-up: bending one knee, then the other, that wakes up your calves, hamstrings, and shoulders while keeping your spine long and your body fluid.
Ways to adjust it
- Bent knees
- Short range
- Bent knees, short range
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Downward Dog: Bent Knees
- Downward Dog: Chair Supported
- Downward Dog: Classic
- 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.