Mobility / Bodyweight
The standard step-through: from downward dog one foot travels forward between the hands into a low lunge, then returns. It opens the hip flexor of the trailing leg and rehearses the transition used throughout flow practice.
Bodyweight
beginner
compound
Start in downward dog with the hands shoulder-width apart.
Shift the weight forward and step one foot up between the hands.
Lower the back knee to the floor and sink the hips into a low lunge.
Press back through the hands, lift the back knee and step the front foot back to downward dog.
Repeat on the other side and keep alternating.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
