Body Rock to Down Dog
Rock your core & find zen! This dynamic flow transitions from plank to downward dog, building strength & flexibility. A full-body workout in one pose!
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Begin on all fours on a comfortable surface, such as a yoga mat. Place your hands should-width apart directly under your shoulders and knees hip-width apart under your hips.
Engage Your Core:
Tighten your abdominal muscles to support your back throughout the movement.
Transition to Down Dog:
Tuck your toes under and lift your hips up and back.
As you do this, press your hands firmly into the mat, straightening your arms and legs. Try to form an inverted "V" shape with your body.
Positioning:
Keep your head between your arms, ears aligned with your upper arms. Relax your neck and gaze towards your feet.
If necessary, bend your knees slightly if your hamstrings feel tight.
Body Rock Movement:
Shift your weight forward, bringing your shoulders over your wrists while maintaining a straight line from head to heels.
As you rock forward, ensure not to sag in your back. Keep your core engaged to support your spine.
Return to Down Dog:
Shift back into your Down Dog position by lifting your hips and pressing your heels towards the mat. Try to keep your feet flat on the ground, or keep a slight bend in your knees if needed.
Repeat:
Continue rocking forward into the plank position and returning to Down Dog for 5 to 10 repetitions, breathing steadily throughout.
End Position:
Finish in Down Dog, holding the pose for 30 seconds to 1 minute while taking deep breaths, feeling the stretch in your back and legs.
Cool Down:
When ready, lower back down to your starting position on all fours to gently transition out of the exercise.