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Plank to Downward Facing Dog
A yoga flow transitioning from plank to downward facing dog that builds core stability and upper body strength while stretching hamstrings and back for enhanced flexibility and endurance.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Shoulders
Secondary Muscles
Glutes, Chest, Quads, Triceps, Hamstrings
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Shoulders
8/10Anterior Delts
Lats
6/10Glutes
5/10Glute Max
Chest
5/10Mid Chest
Quads
4/10Triceps
4/10Hamstrings
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Start on hands and knees with wrists under shoulders and knees under hips on a mat. Tuck toes and lift into plank with body in a straight line.
- Exhale and press hips up and back into downward facing dog forming an inverted V.
- Inhale and shift forward to return to plank keeping core engaged.
- Spread fingers wide and press into the mat throughout.
- Keep shoulders over wrists in plank and hips high in downward dog.
- Maintain neutral spine and gaze at floor in plank.
- Pedal heels gently in downward dog if needed.
Coaching Tips
Form Cues
- Engage core fully
- Straight body line
- Push floor away
- Lengthen spine
- Shoulders from ears
- Hips square
Breathing
Inhale as you shift into plank, exhale as you lift into downward facing dog, brace core continuously.
Tempo
2-1-2
Range of Motion
From full plank extension to hips lifted high in downward dog with heels reaching toward floor and straight arms.
Safety
Safety Notes
- Avoid if acute wrist or shoulder pain
- Warm up shoulders and wrists
- Bend knees in downward dog if hamstrings tight
- Stop if neck strain occurs
- Use mat for joint comfort
- Consult trainer for form issues
Spotting
No spotting needed; self-monitor form or use wall for support if beginner.
Common Mistakes
- Sagging hips in plank
- Rounding back in downward dog
- Locked elbows
- Head dropping
- Uneven weight distribution
- Rushing transitions
When to Avoid
- Wrist injuries
- Shoulder impingement
- Acute back pain
Flexibility Needed
- Shoulder flexion for plank hold
- Hamstring flexibility for downward dog
- Ankle dorsiflexion
Build Up First
- Basic plank hold
- Downward facing dog pose
- Core engagement awareness
Also known as
Downward Dog Plank Flow, Plank Down Dog Transition, Down Dog to Plank
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