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Child's Pose to Downward Facing Dog Pose Flow
A yoga sequence transitioning from Child's Pose to Downward Dog that stretches hamstrings, calves, and back while building full-body strength and flexibility; used for warm-up, mobility, and breath synchronization.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings, Calves
Secondary Muscles
Quads, Abs, Biceps, Triceps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Calves
8/10Gastrocnemius, Soleus
Shoulders
7/10Anterior Delts
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Quads
5/10Abs
5/10Rectus Abdominis
Biceps
4/10Triceps
4/10Programming
Typical Rep Range
5-15 reps
Rest Between Sets
30-60 seconds • Breathe deeply between flows
How to Perform
Kneel on the mat with big toes touching and knees hip-width apart. Fold forward to rest torso between thighs with arms extended forward.
- Exhale and fold torso forward into Child's Pose, forehead to mat.
- Inhale, lift to tabletop position on hands and knees.
- Exhale, tuck toes and lift hips into Downward Dog, forming inverted V.
- Press heels toward floor while keeping slight knee bend if needed.
- Engage core and lengthen spine from tailbone to head.
- Exhale, bend knees and lower back to Child's Pose.
- Repeat flow, syncing with breath.
Coaching Tips
Form Cues
- Spread fingers wide.
- Lengthen spine long.
- Heels toward floor.
- Core engaged.
- Head relaxed.
- Knees soft.
Breathing
Inhale to lift into Downward Dog, exhale to lower into Child's Pose; brace core throughout.
Tempo
2-1-2
Range of Motion
In Child's Pose, torso rests fully between thighs; in Downward Dog, hips high with heels nearing floor and spine long from hands to tailbone.
Safety
Safety Notes
- Avoid if high blood pressure or wrist issues; modify with bent knees.
- Use blanket under knees in Child's Pose if needed.
- Distribute weight evenly through hands to protect wrists.
- Do not force heels down if hamstrings tight.
- Consult doctor for eye or shoulder injuries.
Spotting
No spotting needed; use wall for support in variations if beginner.
Common Mistakes
- Rounding back in Downward Dog.
- Locking elbows.
- Tensing neck.
- Pushing past hamstring flexibility.
- Uneven weight distribution on hands.
When to Avoid
- High blood pressure
- Carpal tunnel syndrome
- Detached retina
- Shoulder injuries
- Weak wrists
Flexibility Needed
- Hamstring flexibility for Downward Dog
- Ankle dorsiflexion
- Shoulder mobility
Build Up First
- Basic kneeling comfort
- Breath coordination
- Familiarity with Child's Pose and Downward Dog
Also known as
Balasana to Adho Mukha Svanasana Vinyasa, Child Dog Flow, Child's Pose Downward Dog Transition
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