Down Dog to Plank Flow

Adho Mukha Śvānāsana — Phalakāsana

Down Dog to Plank Flow
CategoryWarm-Up TypeStrength LevelIntermediate Hold50 sec MusclesShoulders, Arms, Core, Legs BreathingInhale to Plank, exhale to Down Dog

How to do it

  1. EnterFrom tabletop, lift your hips up into Downward-Facing Dog. Press your palms and feet into the floor.
  2. HoldInhale, roll forward into Plank: shoulders over wrists, body in one line. Exhale, send your hips back and up into Downward-Facing Dog. Keep your belly engaged and your neck relaxed, and let the breath set the rhythm.
  3. ExitLower your knees to the floor and sit back on your heels.

Benefits

Warms up the shoulders, arms, and core, prepares you for Sun Salutation.

Cautions

  • Wrist and shoulder injuries
  • High blood pressure

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Child's Pose Child's Pose Beginner

Where it appears

  • Power Wave 12 min · Intermediate · voice-guided in the app subscription
  • Spine Wave 13 min · Intermediate · voice-guided in the app subscription

Similar poses

Plank to Chaturanga Flow Plank to Chaturanga Flow Intermediate Mountain Pose with Side Bend Mountain Pose with Side Bend Beginner Neck Warm-Up Neck Warm-Up Beginner Shoulder Rolls Shoulder Rolls Beginner Wrist Warm-Up Wrist Warm-Up Beginner Hip Circles Hip Circles Beginner

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