Beginner
Tier B in StretchElevated Hamstring Stretch
Downward-Facing Dog
3sets
30stime
10srest
~3.1kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inBack thighs
A comfortable stretch (about 5–7 out of 10) in the target area that eases as you breathe out.
Key cue (the coach says it during the set)“Breathe out long and relax a little deeper.”
Tempo · Hold 20–40 s, breathe slowly
Feel it somewhere else? Fix it like this
- Barely felt itBarely stretching? Move a little further or change the angle until you feel the target.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Bend your knees if your back rounds — a long spine matters more than straight legs.
- Spread your fingers wide and press evenly through both hands.
Common mistakes
- Sinking into the shoulders with the head hanging heavily.
Breathing
Breathe slowly through your nose, lifting your hips a little higher on each inhale.