Plank to Downward Dog

A dynamic flowing movement transitioning from a plank position to downward-facing dog, combining core and shoulder stability with hamstring lengthening.

Instructions

1. Start in a push-up position (plank) with hands directly under shoulders, body in a straight line.
2. Engage your core and maintain full-body tension.
3. Inhale and prepare to transition into downward dog.
4. Exhale and press into your hands while simultaneously pushing your hips upward and back.
5. Form an inverted V-shape with your body, with your head between your arms and hips elevated toward the ceiling.
6. Press your palms firmly into the ground and maintain shoulder stability.
7. Breathe deeply in downward dog, feeling the stretch along your hamstrings and shoulders.
8. Inhale and transition back to the plank position by shifting your weight forward.
9. Repeat for the prescribed number of repetitions.

Tips

• This is a flowing movement that combines strength and mobility.
• Maintain scapular engagement and avoid letting your shoulders shrug toward your ears.
• In downward dog, press your hands firmly and distribute weight evenly between both sides.
• Keep your core engaged throughout both positions to support your spine.
• Move slowly and mindfully between positions rather than rushing through transitions.
• Breathe steadily throughout; exhale during transitions to help engage your core.
• This exercise effectively combines shoulder stability, core strength, and hamstring mobility.