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Video: Plank to Downward Dog exercise

The plank to downward dog exercise is a dynamic movement that combines two of the most popular yoga poses: plank and downward-facing dog. This exercise is a great way to build core strength, improve flexibility, and enhance your overall fitness level.

How to Do the Plank to Downward Dog Exercise

  1. Start in a plank position. Make sure your body is in a straight line from head to toe. Your elbows should be directly under your shoulders, and your hands should be shoulder-width apart.

  2. Keeping your core engaged, lower your hips and lift your heels off the ground. Your body should form an inverted V-shape. Your heels should be reaching towards the ceiling, but don’t worry if you can’t touch the floor with your heels.

  3. Press your hips back and your shoulders down. Your back should be flat, and your head should be in line with your spine.

  4. Hold the pose for 5-10 breaths.

  5. To return to plank, lower your hips back down to the ground.

Tips for Beginners

  • If you are new to the plank to downward dog exercise, you can start by holding the plank position for a few seconds and then transitioning to downward-facing dog. Gradually increase the amount of time you hold each pose.

  • You can also modify the exercise by doing it on your knees. This will make it easier to maintain proper form.

  • Be sure to listen to your body and stop if you feel any pain.

Variations of the Plank to Downward Dog Exercise

  • Plank to downward-facing dog with leg extension: From plank, lift one leg up straight behind you. Hold for a few breaths, then lower your leg and repeat on the other side.

  • Plank to downward-facing dog with arm extension: From plank, lift one arm out to the side. Hold for a few breaths, then lower your arm and repeat on the other side.

  • Plank to downward-facing dog with alternating arm and leg extensions: From plank, lift one arm and the opposite leg. Hold for a few breaths, then switch sides.

Benefits of the Plank to Downward Dog Exercise

  • Builds core strength: The plank engages your core muscles, including your transverse abdominis, rectus abdominis, and obliques. This helps to strengthen your core, which can improve your posture, reduce back pain, and enhance your athletic performance.

  • Improves flexibility: Downward-facing dog stretches your hamstrings, calves, shoulders, and back. This can help to improve your flexibility and range of motion.

  • Increases cardiovascular health: The plank to downward dog flow is a dynamic movement that can elevate your heart rate and improve your cardiovascular health.

  • Enhances coordination: The plank to downward dog exercise requires coordination and balance. This can help to improve your overall coordination and proprioception.

Conclusion

The plank to downward dog exercise is a great way to build core strength, improve flexibility, and enhance your overall fitness level. This exercise is suitable for people of all fitness levels, and it can be modified to make it more challenging or easier as needed.

I hope this article has been helpful. If you have any other questions, please feel free to leave a comment below.

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