Default Pose

Default Pose


This exercise involves starting in a neutral or default standing position and then performing various movements or poses to improve flexibility, strength, and balance. The goal is to gradually increase the difficulty and intensity of the movements over time.

Muscle Group

Equipment Required

Default Pose Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Engage your core muscles by pulling your belly button towards your spine.
  3. Roll your shoulders back and down, and lift your chest up.
  4. Relax your neck and gaze straight ahead.
  5. Breathe deeply and hold the pose for 30 seconds to 1 minute.

Default Pose Form & Visual

Default Pose

Default Pose Benefits

  • Stretches the shoulders, chest, and spine
  • Strengthens the arms and legs
  • Improves digestion and relieves stress
  • Helps to calm the mind and improve focus
  • Can help to alleviate symptoms of menopause

Default Pose Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Abdominals
  • Lower back

Default Pose Variations & Alternatives

  • One-legged downward dog
  • Three-legged downward dog
  • Downward dog with knee-to-nose
  • Downward dog with leg lifts
  • Downward dog with ankle rotations