Downward Dog Crunch

Downward Dog Crunch

Positioning

1. Starting Position:

• Begin in a tabletop position on all fours on your mat. Ensure your wrists are directly under your shoulders and your knees are under your hips.

2. Downward Dog:

• Tuck your toes under and lift your hips towards the ceiling, forming an inverted V shape. Your hands should remain shoulder-width apart, and your feet should be hip-width apart. Keep your head relaxed between your arms.

Movement

1. Crunch:

• Inhale deeply.

• As you exhale, bend your knees slightly and bring your right knee towards your chest while shifting your weight forward, aligning your shoulders over your wrists.

• Hold this position for a moment, feeling the engagement in your core.

2. Return to Downward Dog:

• Inhale and slowly return your right foot to the mat, elevating your hips back to the Downward Dog position.

3. Repeat:

• Perform the same movement by bringing your left knee toward your chest.

• Alternate between right and left sides for a set number of repetitions or a set time (e.g., 30 seconds).

Tips

• Keep your core engaged throughout the movement.

• Ensure your spine is flattened as you move forward from Downward Dog to maintain proper alignment.

• Breathe steadily; inhaling as you prepare and exhaling during the crunch.