How to do Down Dog Split
On the floorHoldBoth sidesIntermediate
Down Dog Split is a on the floor stretch for your calves, glutes and hamstrings. Do it on one side, then switch.
Step by step
- 1Start on hands and knees.
- 2Tuck your toes and lift your hips up and back into downward dog.
- 3Then lift your right leg up behind you, as high as feels good.
What you should feel
Press evenly through both hands.
Form tips
- Spread the fingers, press through the knuckles. Reach out through the right heel. Feel the left hamstring and calf lengthen.
- Let your right leg reach long.
- Breathe into the back of your left leg.
Make it easier
If your wrists are tender, lower your knees and rest in child's pose.
Coming out of it
Bring your foot down… lower your knees… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Down Dog Split with a coach
In BendEase, a voice coach talks you into Down Dog Split, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your calves and glutes.
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