Downward Dog March
Alternating Heel Press
A dynamic downward-dog variation that alternates knee bending and heel lowering to explore calf and ankle mobility.
Level
Beginner
Equipment
Bodyweight
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Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Keep the hands firmly connected to the floor.
Bend one knee as the opposite heel lowers.
Alternate slowly between sides.
Keep the hips lifted and the spine long.
Common Mistakes
Watch for this.
Forcing the heel to reach the floor.
Bouncing through the stretch.
Shifting excessive weight from side to side.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
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