Downward Dog

An inverted V hold on hands and feet - lengthens the calves, hamstrings and spine while opening the shoulders; a staple runner cool-down pose.

Setup

Start on all fours, hands shoulder-width and slightly ahead of the shoulders, toes tucked.

How to do it

1. Press through the hands, lift the hips up and back until the body forms an inverted V.
2. Keep a soft bend in the knees if the hamstrings are tight - a long spine matters more than straight legs.
3. Let the heels sink toward the floor without forcing them down.
4. Relax the neck and breathe slowly, pedalling the feet to alternate the calf stretch.

Coach's notes

If the wrists complain, take the weight onto the fingertips and knuckles rather than dumping into the heel of the hand.

Pairs well with