Downward Dog to Low Lunge

The standard step-through: from downward dog one foot travels forward between the hands into a low lunge, then returns. It opens the hip flexor of the trailing leg and rehearses the transition used throughout flow practice.

How to do it

1. Start in downward dog with the hands shoulder-width apart.
2. Shift the weight forward and step one foot up between the hands.
3. Lower the back knee to the floor and sink the hips into a low lunge.
4. Press back through the hands, lift the back knee and step the front foot back to downward dog.
5. Repeat on the other side and keep alternating.

Tips

• Step the foot all the way to the hands rather than landing short and shuffling.
• Pad the back knee with a folded mat if the floor is hard.
• Keep the front knee above the ankle when the hips sink.

Muscles

Primary: Hip flexors

Secondary: Glutes (max), Quadriceps