Downward Dog to Plank

A moving transition between downward dog and a high plank: the hips travel from high to level and back, so the shoulders and trunk work through a full range instead of holding one position.

How to do it

1. Set up in downward dog with the hips high and the hands shoulder-width apart.
2. Shift the weight forward and lower the hips until the body forms a straight line in a high plank.
3. Hold the plank for a moment with the ribs down and the glutes engaged.
4. Press the floor away and lift the hips back up into downward dog.
5. Continue alternating for the desired number of repetitions.

Tips

• Move the hips, not the hands; the palms stay in the same place the whole set.
• Keep the shoulders pushing away from the ears in both positions.
• Slow the transition down if the lower back sags on the way into the plank.

Muscles

Primary: Front deltoid, Abs

Secondary: Hamstrings, Serratus, Traps