Back rounds — cannot maintain a long spine
Hamstring tightness prevents the hips from fully rising; bend the knees slightly.
Overactive muscles
HamstringsGastrocnemius
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Yoga · Full Body
Downward-Facing Dog
Coaching cues
- Start in a plank; push the hips up and back — inverted V shape
- Heels press toward the floor; spine lengthens; head between the arms
- Hands shoulder-width; feet hip-width; fingers spread wide
- Hold 5 to 10 breaths; pedal the heels to warm up the calves
Common faults 3
Heels barely reach the floor
Gastrocnemius and soleus restrict the ankle dorsiflexion needed for the full pose.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗Shoulders shrug toward the ears
Upper traps elevate instead of the lats depressing the scapulae.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗