Bodyweight Front Plank to Downward Dog
Description
The bodyweight front plank to downward dog is a flowing mobility drill that alternates between two yoga style positions. It stretches the back of the legs, opens the shoulders, and strengthens the core.
Muscle Group
Equipment Required
Bodyweight Front Plank to Downward Dog Instructions
- Start in a high plank with hands under shoulders and body straight.
- Brace the core and keep the head in line with the spine.
- Push the hips up and back into a downward dog position.
- Press the chest toward the thighs and aim heels toward the floor.
- Spread the fingers wide and press through the full hand.
- Hold the downward dog position for a breath.
- Shift forward back into the plank with hips lowered to neutral.
- Continue flowing between the two positions for the full set.
Bodyweight Front Plank to Downward Dog Form & Visual
Bodyweight Front Plank to Downward Dog Benefits
- Stretches the hamstrings and calves through the dog position.
- Opens the shoulders and lats with the inverted V shape.
- Strengthens the core and shoulders in the plank.
- Improves shoulder mobility and overhead control.
- Decompresses the spine through the hip hinge.
- No equipment needed and travel friendly.
Bodyweight Front Plank to Downward Dog Muscles Worked
- Hamstrings
- Calves
- Latissimus dorsi
- Anterior deltoid
Bodyweight Front Plank to Downward Dog Variations & Alternatives
- Downward Dog
- Plank to Pike
- Inchworm
- Yoga Sun Salutation
