Mobility / Bodyweight
A warm-up performed in downward dog: the knees bend one at a time so each heel presses towards the floor in turn, taking the calf and the back of the ankle through a moving stretch instead of a static hold.
Bodyweight
beginner
compound
Set up in downward dog with the hands shoulder-width apart and the hips high.
Bend one knee and let that heel lift while the opposite heel presses down towards the floor.
Switch sides smoothly, as if pedalling, keeping the hips high throughout.
Keep the hands pressing evenly so the shoulders stay stable.
Continue alternating for the desired number of repetitions or time.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
