# Downward dog   [downward_dog]

From hands and knees, lift the hips back into a soft upside-down V.

Duration: 60s   Transition in: 15s   Intensity: 2
Energy: low-high   Position: floor -> floor
Props: mat, chair_optional
Modality: yoga, stretch
Goals: posterior_chain, wake_up, whole_body
Body regions: hamstrings, calves, shoulders, back
Scores  morning 0.8  evening 0.4  low-energy 0.5

Spoken instruction:
Start on your hands and knees. Tuck your toes and, as you breathe out, lift your hips up and back. Keep your knees as bent as you like and let your heels float. Let your head hang easily and breathe slowly. To finish, lower your knees and rest back toward your heels. For an easier version, rest your hands on a chair seat and step back.

Safety notes:
- Bend your knees as much as you need; the heels don't need to reach the floor.
- If your wrists or shoulders feel strained, use a chair against a wall instead, or skip it.
- Come up slowly to avoid light-headedness.