How To Perform Plank To Downward Dog

Plank To Downward Dog adds more core strength to the existing Downward Dog, where you can also improve calf flexibility and increase shoulder mobility.

Level/Difficulty: Intermediate To Advanced

Muscle Group(s): back, shoulders, core

Equipment: none (wall for support - optional)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Push away from floor, drive heels towards floor, “lengthen” spine, be strong in hands and shoulders

Before starting:

Be sure to breathe well throughout and pace yourself.

1. Start on all fours, and spread the fingers in each hand apart.

2. Inhale and push away from the floor into Downward Dog, driving heels to the floor.

3. Exhale and use both hands to “pull” yourself into a full plank, with the torso/spine in a neutral position.

Repeat all reps slowly, breathing well throughout.