Walkout to Plank into Up-Dog

Walkout to Plank into Up Dog

1. Starting Position:

   • Stand with your feet hip-width apart, arms relaxed by your sides.

2. Walkout to Plank:

   • Bend at your hips and knees, reaching down to place your hands on the floor.

   • Walk your hands forward slowly until you are in a plank position. Your body should form a straight line from your head to your heels.

   • Ensure your shoulders are directly over your wrists and engage your core.

3. Transition to Up Dog:

   • Lower your hips towards the floor while pushing your chest forward and upwards.

   • Straighten your arms and lift your torso, keeping your thighs off the ground.

   • Your shoulders should be down and away from your ears, and your head should be looking slightly upward.

4. Returning to Plank:

   • Reverse the movement by lowering your hips back down and shifting your weight.

   • Walk your hands back towards your feet.

5. Stand Up:

   • Once your hands are close to your feet, stand up by straightening your legs and lifting your torso back to the starting position.

6. Repetitions:

   • Repeat this sequence for several repetitions, maintaining control throughout the movements.

Tips:

• Keep your core engaged to maintain stability.

• Focus on smooth, controlled movements.

• If you feel any discomfort in your back, reduce the range of motion and ensure you’re using proper form.