Down to Upward Dog

1. Start in a plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels.

2. As you inhale, slowly lower your body towards the floor, moving into a low push-up position. Keep your elbows close to your body as you lower down.

3. Just before touching the ground, drop your hips toward the floor as you straighten your arms, lifting your chest and head up into the Upward Facing Dog position. Your thighs should be off the ground, and only your hands and the tops of your feet should be touching the floor.

4. Take a deep breath in this position, ensuring your shoulders are back and down, away from your ears.

5. As you exhale, tuck your toes under, lift your hips up and back, transitioning into the Downward Facing Dog position. Your body should form an inverted V-shape, with your head between your arms.

6. Press your chest towards your thighs, extend your spine, and try to push your heels towards the ground to deepen the stretch.

7. Hold the Downward Facing Dog position for a few breaths, then transition back into the plank position and repeat the movement.

8. Perform this sequence for a set number of repetitions or for a specified amount of time, focusing on fluid movement and breath control throughout the exercise.

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