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.
What this exercise works
Muscles
gastrocnemius · soleus · hamstrings
Goals
mobility
Equipment
No equipment
Category
Stretching
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
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.
Technique cues and common mistakes
Keep the hips high; the point is the calves, not a deeper fold.
Press the whole hand into the floor so the wrists do not take all the load.
Move slowly enough to feel each side lengthen rather than bouncing.
From guide to workout
Put this exercise into your week
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