Yoga pose · No equipment
Plank to Downward Dog
Plank to Downward Dog is a yoga pose for the abs, shoulders and hamstrings. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- Start in a high plank, hands under the shoulders
- Breathe out and push the hips up and back into downward dog
- Breathe in and shift forward to plank; move slowly
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 2 × 6 slow reps
- Some experience
- 2 × 8 slow reps
- Experienced
- 3 × 10 slow reps
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Flow & standing: 2 × 8 slow reps · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.