Today’s Yoga – Downward-facing dog plank flow
Downward-facing dog plank flow
Downward-facing dog plank flow may be performed to help with weight loss, as it requires a substantial amount of muscular effort and energy. The integration of movements works the whole body. The use of the breath in the flow promotes mindfulness, which may help with making positive decisions.
It is said that the sequence can be repeated between five and 10 times. It is important that it is practiced slowly with the breath. In plank pose, a balance should be felt between the energy and strength of the front and back of the body. Downward-facing dog is considered the more restful part of the flow, but the shoulders should still be lifted rather than allowing them to collapse under the weight of the body.
This sequence also forms part of the traditional vinyasa sequence. It moves from downward-facing dog to plank pose, then lowers to chaturanga dandasana and into upward-facing dog before returning to downward-facing dog. Practicing downward-facing dog plank flow can help build strength for the full vinyasa.
Steps
- Arms and legs should remain straight so your body looks like an upside-down V
- Spread your fingers wide so the middle finger points to the front corners of your mat
- Ears should be level with your biceps so that your neck is a continuation of your spine
- Suck your abdomen in and up
- Stretch your heels down towards the mat
Move to the plank flow
- Arms and legs are straight
- Spine and torso are making a straight line like a plank of wood
- Engage your core by sucking your abdomen in and up
- Hips remain level with legs and spine
- Chin is gently tucked so that your neck is a continuation of your spine
