3 Downward Facing Dog to Plank Option 1: Warm Up

n/a 1 5-10 2 Holding Down dog: 1 Forward into Plank: 2 Holding Plank Your Choice
LOAD n/a
REPS 5-10
TEMPO 2 Holding Down dog: 1 Forward into Plank: 2 Holding Plank
REST Your Choice


  • To lengthen, strengthen, extend and flex some of the major joints and muscles of the body.
  • A great pre-exercise warm up.

Targeted Muscles

  • Deep Core Abdominal Musculature
  • Arms and Shoulder Musculature
  • Back Musculature
  • Posterior Leg and Hip Musculature

How to Perform

  1. Begin from a high plank position.
  2. Exhale, push back into Downward Facing Dog.
  3. Inhale, move forward into High Plank.
  4. Repeat several times.

Common Challenges

  • Downward Facing Dog can be challenging for those not used to moving through many complex athletic positions. It's strongly suggested you are able to complete the beginner and intermediate programs before embarking on this exercise.
  • Downward Facing Dog can over recruit neck and shoulder muscles. Remember to pull your shoulders away from your ears in these poses, creating a long neck.
  • It's common to forget to breathe deeply while completing this yoga series. It's helpful to remember that the breath is the foundation of each yoga pose.

Alternative Exercise Suggestions for Patients with an ICD

Avoid this exercise. Alternatives are included in the Warm Up sections from the Beginner or Intermediate programs.