3. Forward Bend to Plank Pose
Plank pose is basically the top of a pushup. To get there from forward bend, place your palms on the floor and bend your knees. Jump your feet back, so you’re in a pushup position on your toes with a straight back and your hands directly under your shoulders. Use your core strength to keep a straight back, and hold this for 10 deep breaths, if you can. If you can’t, don’t worry! Just hold it for a bit longer each time you practice, and the strength will come.
4. Plank Pose to Downward Dog
To transition into down dog from plank, push with your arms, bringing your bottom into the air and walking your feet forward until you’re comfortably in downward dog. Remember to keep your upper back straight by pulling the shoulder blades together. Stay here and breathe for 30 seconds to a full minute, feeling the stretch in the backs of your legs and your neck.