down dog split using a chair
Weekly Exercise

Exercise Of The Week: Down Dog Split Using a Chair

The down dog stretch targets your arms, back, and legs, core, and shoulders. This variation, using a chair, is another easy one to do while on the go. Have a long layover during your travels? Stretching during those few extra moments can help ease the tension and anxiety that often accompany the holidays; anticipating potentially stressful interactions with loved ones, (read how to ease those moments here), and travel itself can be tough on the body. This movement will help relax your body and help you feel more centered to take on any situation.


  • Position yourself facing a chair, roughly two feet from the edge of the chair.
  • Without bending your knees, reach towards the chair, aligning your hands, head, shoulders, and back.
  • Avoid arching your back to prevent injury.
  • If you feel like you are too close (or far away) from the chair to maintain this position comfortably, revert back to the starting position and adjust your spacing.
  • Once you are in the position with your head down, arms stretched onto the chair seat, stabilize yourself on one leg, while bringing the other upwards (while keeping it straight as well).
  • In this position, it is important to not worry so much about how high you can raise the leg, as it is that you keep your hips square with the floor.
  • Hold the position for several breaths.
  • Return to the starting position. Complete the movement several times, and then switch to raising your opposite leg.

Please speak to your provider before starting any new exercise regimen.

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