How to Do a Variation of the Upward/Downward Dog Flow

Incorporate some yoga into your training and you will notice improvements in flexibility, core strength, and overall body control. This is a "flow" sequence I love because it lengthens the hamstrings and calves!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• yoga mat

1. 
    

   Hold a plank position for 5 seconds.

2. 
    

   Inhale and drop hips and pull shoulders back (upward dog), holding this position for 5 seconds. You can also lay the tops of your feet against the floor.

3. 
    

   Exhale, and shift to downward dog, bringing hips up to ceiling and pushing heels into floor with legs straight. You will notice that each time you come into this position, you'll feel more flexible. Hold this position for 5 seconds.

4. 
    

   Inhale as you bend your right knee, picking up right heel.

5. 
    

   Push right heel to floor as you exhale and pick up left heel. Alternate this "bicycle" motion for 5 reps each leg, then lower body to plank position, repeating sequence. Do 5 reps through the "flow."

Tips & Warnings

• Exercise at your own risk.
• Author assumes no responsibility for injuries as a result of this program.
• Consult a physician prior to beginning any exercise program.
• If you feel dizzy or short of breath, stop

[Kkirkpatrick]

on 10/7/2008 Okay so I can do this! Your demostration is easy to follow!

[MosesFitness]

on 10/6/2008 Nice demonstation Sarah. I also do these with my clients.

[fitprosarah]

on 10/6/2008 and yet another benefit of working out at home, right? you don't have to worry about people seein' you do those "silly poses!" :)

[hollyhon]

on 10/6/2008 Once I got the hang of this, I loved it!! I never thought to add yoga to my workouts b/c I thought it was simply silly poses, but this one works out your body and stretches it - love love love it!