Workout Plan for Pilates and Yoga: Downward Facing Dog to Plank

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Yoga sequences that shift you from Downward Facing Dog to Plank builds strength in your shoulders and core muscles. Learn each step properly by following this free video workout plan for Pilates and yoga.

Part of the Video Series: Workout Plan for Pilates and Yoga
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Video Transcript

Hi, I'm Michelle with Pilates Studio City. I'm here to do a workout plan with Pilates and yoga. I've already did the Pilates section, so here we are at our yoga. I'm going to be doing a Downward Facing Dog to Plank which really helps to strengthen your core. Your Downward Facing Dog helps to stretch the muscles in your back, strengthening your shoulders also. So, from here, I'm just going to lower down, placing my fingertips on the ground, stepping my left foot back, then my right foot back. Coming into Downward Facing Dog. So, my fingers are spread wide, my thumbs and my index fingers pressed into that mat. The front of my hands are acting like they're resisting that mat as my tail bone reaches up to the sky, heels come back down to the ground. Relax your muscles in your neck. So, from here, I want you to slowly float your shoulders over your wrists, hold it and be strong, pressing those palms into the mat. Important when you're doing your Planks, don't lower down, press that upper back, try and touch the ceiling. Pull your belly button into your spine. Now, give me a big inhale through your nose, exhale through your nose. Pull your belly button up into the air. Come into Downward Facing Dog, good. Slowly float your shoulders back over your wrists, give me another big inhale, exhale, pull your belly button in, lift your tail bone up. Buns to the sun, heels towards the ground. One more time, float your shoulders over your wrists, pressing those palms into the mat, big inhale, exhale through your nose. As you exhale let your belly lift you up to Downward Facing Dog. From here, slowly walk your hands back down towards your feet, hang out here, shake those shoulders out. Shake your head yes, no, maybe. Give me a big inhale, exhale, pull your belly button into your spine and slowly round up one vertebra at a time. I'm Michelle with Pilates Studios City. We've just done Downward Facing Dog to Plank.

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