Alternating High Downward Dog to Plank with Knee-Tuck Leg Lift
Instructions
Starting Position
Start in a standard high plank position, hands directly under your shoulders, body in a straight line from head to heels.
Movement
Shift to Downward Dog: Push your hips up and back towards the ceiling, pressing your chest toward your feet. Extend one leg high into the air behind you.
Return to Plank: Shift your weight forward, driving the extended knee toward your chest or forehead as you return to the plank position. Keep your core braced tightly.
Repeat: Return to the elevated-leg downward dog position by extending the leg back behind you, then repeat the tuck on the same side or alternate legs as desired.
Key Tips
Stay Controlled: Maintain an active core to prevent your lower back from sagging when moving into the plank position.
Shoulder Stability: Keep your weight evenly distributed across your hands throughout the entire transition.