She Strengthens

Unlock the Power of Plank to Downward Dog: A Total Body Workout

Are you ready to take your fitness routine to the next level? Combining Plank and Downward Dog poses can provide a comprehensive workout that targets your entire body. This dynamic duo can help improve your core strength, flexibility, and overall physical fitness.

Getting Started

To begin, start on your hands and knees. Ensure your shoulders are directly above your wrists and your hips are over your knees. Tuck your toes under and straighten your legs, engaging your core and keeping your back straight. Relax your head and neck, and you’re in Plank Pose. From here, press your hips and butt back, pushing away slightly with your arms as you engage your core. You’ll be in an upside-down, V-shaped pose, also known as Downward Dog Pose.

Tips for a Smooth Transition

A strong foundation is key to a seamless transition between Plank and Downward Dog. Spread your fingers wide apart like a star to provide a stable base, and ensure your elbows face forward to assist with external shoulder rotation. Avoid collapsing your lower back, hyperextending your legs, or having your butt in the air while in Plank. Drawing your belly away from your thighs can also help engage your core for stability in Downward Dog.

Modify to Suit Your Needs

If you’re new to Plank or Downward Dog, don’t be afraid to modify the poses to suit your needs. Try bending your knees in Downward Dog to prevent muscle strain, or drop to your knees instead of holding a traditional Plank. You can also lower your forearms to the ground or plank on a wall to modify the pose.

Keep Space Between Your Shoulders

When in Plank or Down Dog, remember to keep space between your shoulder blades and avoid rounding your shoulders forward. Instead, slide your shoulder blades down toward your hips to maintain proper form.

Benefits of Plank to Downward Dog

This dynamic duo offers numerous benefits, including:

• No weights required: Use your own body weight to tone and strengthen your muscles.
• Full-body workout: Plank works your upper body, abs, glutes, and legs, while Downward Dog stretches your hamstrings and back.
• Improved core strength: This move can help activate your core muscles better than isolated exercises.

Mastering Plank and Downward Dog

To perfect your Plank and Downward Dog poses, follow these tips:

• Plank: Ground your toes into the floor, squeeze your glutes, and neutralize your neck and spine. Hold the position as long as you can, and increase your hold time as you get more comfortable.
• Downward Dog: Walk your hands 6 inches in front of you, spread out your fingers, and tuck your toes. Lift your hips up and back to lengthen your spine, creating a reverse “V” shape. Press your thighs back toward the wall behind you and push the floor away with your hands to gain more stability.

Challenging Variations

Ready to take your workout to the next level? Try these challenging variations of Plank to Downward Dog:

• Plank to Downward Dog toe taps: Lift your right hand and reach back to touch your left toe, then place your right hand back on the floor. Repeat on the opposite side.
• Downward Dog knee to elbow Plank: Lift your right leg into the air, coming into Downward Dog Split. Shift your right knee under your torso toward your right elbow, then extend the right leg back into Down Dog Split.
• Plank to Downward Dog walk up: Start in a forward fold and walk your hands out in front of you until you arrive in a plank. From there, shift into downward dog, then return to plank and walk your hands back toward your feet to go back into a forward fold.
• Three-legged Downward Dog to Plank: Lift your right leg up so it’s parallel to the ground, keeping your hips square and flexing your foot. With the right leg lifted, shift your weight forward to stack your shoulders over your wrists in Plank Pose.

Takeaway

Combining Plank and Downward Dog poses can provide a comprehensive workout that targets your entire body. Remember to breathe as you move, and don’t be afraid to modify the poses to suit your needs. With practice and patience, you can unlock the power of Plank to Downward Dog and take your fitness routine to new heights.