Down Dog to Cobra

How to do it

Start in Down Dog. On the inhale, bend the knees slightly and shift the whole body forward — the shoulders travel over the hands, the hips lower, and the chest lifts into a low Cobra, the front of the body opening toward the ceiling. On the exhale, press the hands down, lift the hips, and float back to Down Dog. That's one round. Keep it continuous and unhurried: inhale forward and up, exhale back and up. Let the breath set the tempo, not the other way around.

Why it's good for runners

This is the gentle, decelerated version of the Sun Salutation wave — the same spinal flexion-and-extension cycle, but slow and breath-led for a cool-down. It mobilises the whole spine, opens the chest and shoulders that round forward over miles of arm carriage, and keeps blood moving through the shoulders and lower back without any static holding. As one movement on one card, it's a single thing to learn and a single demo to follow.

Common mistakes

Don't dive the chest forward by collapsing into the low back — lead with the breastbone and keep the lift in the upper spine, glutes soft. Don't lock the elbows on the way back to Down Dog; keep a soft bend so the shoulders stay relaxed. And keep the pace slow — this is a cool-down wave, not a chaturanga drill.