Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Downward-Facing Dog

IntermediateStrengthTier T3

You start in a push-up plank with your palms flat and your shoulders over your hands. You breathe out and shift your weight backward, pushing your hips back and up. You finish in an inverted V with your arms and legs extended and your head between your arms.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • From kneeling, place the palms flat shoulder-width apart and lift into a push-up position with the shoulders over the hands.
  • Stiffen the torso with a brace, the head aligned with the spine and the body fully extended.
  1. He is in a full push-up plank on the mat, his hands flat under his shoulders, his legs extended behind on his toes, his body in one stiff line with the head aligned with the spine.

    Step 1 of 5

    Hold a push-up plank with the palms flat shoulder-width apart and the shoulders directly over the hands.

  2. He is midway into the pose, his hips lifting and travelling backwards over his feet, his arms still extended and his legs straight, the body beginning to fold into the inverted angle with the head starting between the shoulders.

    Step 2 of 5

    Exhale and slowly shift your weight backwards, pushing your hips backwards and upwards.

  3. He holds the downward-facing dog, his body folded at the hips into a clear inverted-V, the arms extended in line with the spine, the head between his shoulders, his legs straight and his heels pressing toward the mat.

    Step 3 of 5

    Finish with your body in an inverted-V: arms and legs extended, head between the shoulders, spine neutral, heels pressing toward the floor.

  4. He is travelling forward out of the pose, his hips lowering back over his feet toward the plank, the arms still extended and the body re-lengthening into one straight line.

    Step 4 of 5

    Inhale and return your body to the starting push-up position, keeping every segment aligned.

  5. He is in a full push-up plank on the mat, his hands flat under his shoulders, his legs extended behind on his toes, his body in one stiff line with the head aligned with the spine.

    Step 5 of 5

    Hold a push-up plank with the palms flat shoulder-width apart and the shoulders directly over the hands.

Breathing

  • Slowly exhale and shift your weight backwards; inhale and return your body to the starting push-up position.

Safety Information

Keep the hips pushed backwards and upwards, the head moved between the shoulders while staying aligned with the spine, the heels pressed toward the floor, the arms and legs extended and the spine neutral. A slight knee bend is allowed. Caution: keep the torso stiff to prevent the low back arching, and allow a slight bend in the knees if required to reach the inverted-V. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.