Bodyweight Front Plank to Downward Dog

1. Start in a standard plank position: With your palms flat on the ground, arms straight, shoulders stacked above your wrists, legs extended behind you, and toes tucked under. Your body should form a straight line from head to heels, engaging your core and glutes.

2. Hold the plank position briefly to ensure your form is correct and you feel stable.

3. Move into the Downward Dog position: From the plank, push your hips up and back, driving your heels toward the ground. Your body should form an inverted "V" shape. Keep your hands firmly planted and aim to push your chest back towards your thighs.

4. Hold the Downward Dog pose for a moment, feeling the stretch through your shoulders, back, and hamstrings.

5. Return to the plank position by lowering your hips and bringing your body back to the starting straight line position.

6. Repeat the transition from plank to Downward Dog and back for the desired number of repetitions, typically 8-15, or for a set time interval, maintaining good form throughout the exercise.

Remember to breathe steadily and deeply throughout the movement, inhaling during the transition to Downward Dog and exhaling as you return to the plank position. Keep your movements controlled and deliberate to maximize muscular engagement and stability.

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