Advanced "Vinyasa" Flow From Upward-Facing Dog to Downward-Facing Dog

Description

From a Plank Pose, bend your elbows while keeping them close to your body to lower down with control into "Chaturanga," keeping your body aligned from head to heels, your core engaged, and your hands actively pressing into the floor. From this position, press into your hands to open your chest and come into the Upward-Facing Dog, straightening your arms and lifting your thighs off the floor as far as you can with control. Then push the floor away to move back into Downward-Facing Dog. Maintain a smooth breath, synchronizing each step of the movement, aiming for control, fluidity, and engagement.

Settings

Equipment

No Equipment

Positions

Quadruped PositionPlank

Muscle groups

Lumbar extensorsLumbar flexorsThoracic extensorsShoulder flexorsKnee flexorsHip flexors

Difficulty

Difficult

Movement

FlexionExtension

Contraction mode

ConcentricIsometric