Downward Dog
A foundational yoga pose that stretches the entire body.
- 45 secDuration
- 45s timedReps
- No equipmentEquipment
Muscles Targeted
- Full body
How to Perform
- Start on hands and knees.
- Lift hips high, straighten legs.
- Press palms and heels down.
- Gaze towards your navel.
- Hold the pose.
- Breathe deeply.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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