Set-up:
Stand on the carriage, facing the platform.
Place your feet against the shoulder rests, heels down or halfway up.
Hands on the footbar, arms straight.
Keep legs straight and spine long.
Movement:
Push the carriage away from the platform, coming into a Downward Dog position.
Slowly curve the spine into flexion, shifting the hips up and shoulders forward to create the Elephant position.
Pull the carriage back in to return to the Downward Dog position.
Repeat the sequence smoothly and with control.
Hold Downward Dog:
Maintain the stretch without moving the carriage.
1B 1R
3rd, 2nd, 1st
Inhale to extension, exhale to flexion
Mobilised & Stretched:
Hamstrings stretch and stability.
Calves / gastrocnemius – stretch.
Spinal extensors / erector spinae – flexion/extension mobility.
Shoulders & scapular stabilisers – weight-bearing support
Core / abdominals – stability.
Regression:
Use a smaller range of motion.
Keep knees slightly bent to reduce hamstring tension.
Progression:
Hold Elephant/end downward dog at end range for a few seconds.
Modification:
Kneeling Puppy Stretch/ Cat Cow.
Hold Static Stretch:
Stay at your end range for the duration.
Dynamic Movement:
Glide in and out of the split with slowly with control.