Downward-Facing Dog

How to do it

From hands and knees, tuck the toes and lift the hips up and back. The body forms an inverted V — wrists under shoulders or slightly in front, hips reaching up and back, heels reaching toward the floor (they don't have to touch). Press the floor away through both hands; the spine lengthens long. Head is neutral between the upper arms, ears in line with the biceps. Knees can bend as much as needed to keep the spine long.

Why it's good for runners

Three of the tissues running shortens most — calves, hamstrings, and shoulders — all on stretch in one shape, with your bodyweight providing the load. The shoulder stretch matters more than runners realize; arm carriage tightens the lats and the shoulders, and Down Dog reverses it. Pedalling the feet (alternating bent knees) inside the pose turns it into an active calf release.

Common mistakes

Don't chase straight legs at the cost of a rounded spine — bend the knees, lift the sit bones up, and let the heels come off the floor if that's what keeps the spine long. Don't dump weight into the wrists by collapsing the shoulders; press the floor away. And don't let the head hang heavy or crane up; the neck stays in line with the spine.