Downdog Step-Up: Core, Chest, Upper Back, Shoulders, and Hip Flexors Exercise

Downdog Step-Up Healthhyme

The Downdog Step-Up is a fundamental movement in many Man Flow Yoga workouts. It serves as a transition from the Downward Facing Dog pose to poses that involve one leg forward and one leg back, such as lunges or warrior poses. This movement engages multiple muscle groups, including the core, chest, upper back, shoulders, and hip flexors.

Let’s go through the technique and some helpful tips for performing this exercise.


1. Starting Position: Begin in the Downdog pose, with your hands shoulder-width apart and your feet hip-width apart. Create an inverted “V” shape with your body, pushing your hips up and back while keeping your arms and legs straight.

2. Lift and Extend: On an inhale, lift one leg off the ground while maintaining a straight line from your arms to the lifted leg. Engage your core to stabilize your body.

3. Maintain Alignment: Keep your hips level and square to the ground, avoiding any twisting or tilting. Ensure that the front of your back leg (the leg still on the ground) faces the ground.

4. Press and Extend: Press the heel of the lifted leg as far back as possible, emphasizing the extension through the leg and engaging the muscles in the back of the leg.

5. Controlled Exhale and Step-Up: On a controlled exhale, slowly squeeze the knee of the lifted leg toward your nose, and lightly plant your lifted foot between your hands. Focus on a controlled and deliberate movement.


  1. Controlled Movement: Emphasize slow and controlled movement throughout the exercise. Avoid swinging your foot up between your hands. Instead, focus on maintaining control and stability as you bring your foot forward.
  2. Gradual Progression: As you become more comfortable with the movement, aim for smoother and lighter step-ups. Practice maintaining control and fluidity in your transitions.
  3. Modification: If you find it challenging to bring your foot all the way up between your hands, you can modify the movement by manually placing your foot between your hands. Simply grab the ankle with the corresponding hand and gently guide your foot into position.
  4. Mindful Alignment: Pay attention to your body alignment throughout the exercise. Keep your shoulders away from your ears, maintain a strong core, and avoid overarching or collapsing your back.
  5. Breath and Focus: Coordinate your breath with your movements. Inhale as you lift your leg, and exhale as you bring your foot forward. Stay focused on your form, breathing, and body awareness.

The Downdog Step-Up is a dynamic movement that helps strengthen and stretch various muscle groups, while also improving balance and stability. Incorporating this exercise into your practice can enhance your overall yoga experience and prepare you for more advanced poses that involve transitioning from Downdog.

Remember to listen to your body, practice mindfully, and adjust the intensity as needed. Enjoy the journey of exploring this movement and its benefits within your yoga practice.

You may also like:

Related Posts

Leave a Reply