Alternating Child to Downward Dog Body Rock
The Alternating Child to Downward Dog Body Rock mainly works the back and shoulders, with help from the triceps, core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Child to Downward Dog Body Rock Muscles Worked
Primary
Lats (latissimus dorsi); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
How to do the Alternating Child to Downward Dog Body Rock
Start on your hands and knees on the floor, then push your hips back toward your heels into an extended child's pose with your arms reaching forward.
Inhale as you shift your weight forward, lifting your hips and pressing your chest back toward your thighs to transition into downward dog.
Press firmly through your palms and engage your core to keep your spine long and stable throughout the movement.
Exhale smoothly as you lower your hips and bend your knees to return to the starting child's pose position.
Flow continuously between these two positions at a controlled pace, focusing on your breathing and spine mobility.
Alternating Child to Downward Dog Body Rock FAQs
What muscles does the Alternating Child to Downward Dog Body Rock work?
The Alternating Child to Downward Dog Body Rock mainly works the back and shoulders, with help from the triceps, core and lower back. The main muscles are the latissimus dorsi and anterior deltoid.
What equipment do you need for the Alternating Child to Downward Dog Body Rock?
None. The Alternating Child to Downward Dog Body Rock is a bodyweight exercise, so you can do it anywhere.
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