Down Dog to Knee Plank Pulse

Setup

Start in a traditional Downward Facing Dog position, with your hands firmly planted on the floor, hips lifted high, and body forming an inverted V-shape.

Movement

1. Shift to Plank: Engage your core and smoothly transition forward, lowering your hips until your body forms a straight line from head to heels, similar to a high plank.

2. Knee Drive: As you reach the plank position, drive one knee toward your chest or opposite elbow, contracting your abdominal muscles firmly.

3. Return: Immediately push back up into the Downward Facing Dog position, extending your leg behind you.

4. Repeat: Continue the flow, alternating legs with each plank transition.

Key Tips

• Maintain a steady flow and avoid rushing the transitions.

• Keep your palms pressed firmly into the floor during the entire duration.

• Ensure your hips do not sag when moving into the plank phase.