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Over the last 60 years, yoga has increased in popularity with over 20 million Americans practicing yoga regularly. While it’s good to practice yoga under the guidance of a Yoga instructor, it’s still important to know some core poses for beginners.

Yoga is becoming increasingly popular for those who want both a physical and mental workout.

Would you like to start a Yoga routine but you’re unsure where to begin? Are you wondering if you need certain equipment to practice yoga?

We’ve put together a guide on the plank to downward dog for a complete beginner’s guide to yoga.

Step-by-Step Guide to Plank to Downward Dog Transition

This guide will break down the steps for both poses and the transition between them.

1. Warm-Up

Start in a comfortable standing position, close your eyes, and take a few deep breaths. Focus on the rhythm of your breath, allowing it to become steady and calming. This prepares your mind and body for movement.

Gently move through joint mobilization exercises to increase circulation and prepare your joints for movement. Roll your shoulders forward and backward. Circle your wrists in both directions. Rotate your ankles to warm up your lower legs/

Perform a few dynamic stretches to gently engage your muscles and improve flexibility. You can do arm circles by standing with feet hip-width apart. Extend your arms to the sides and make slow circles with your arms. Gradually increase the size of the circles.

You can also do leg swings by holding onto a support and swinging one leg forward and backward like a pendulum. Repeat this on both legs. For gentle twists, stand with your feet hip-width apart. Place your hands on your hips, and gently twist your upper body from side to side.

2. Plank Pose (Phalakasana)

Assume the plank pose to initiate the sequence. Begin in a tabletop position and make sure your wrists are aligned under your shoulders. Your knees should also be under your hips.

Step one leg back at a time, extending your legs fully to come into plank pose. Engage your core muscles by drawing your belly button toward your spine. Keep your body in a straight line from head to heels. Avoid any sagging in the hips or lifting the hips.

3. Transition to Downward Dog

Now, smoothly transition from Plank Pose to Downward Dog. Take a deep breath in as you start to shift your hips upward and backward. Exhale as you continue to lift your hips, pressing them toward the ceiling.

Push your palms into the mat, and let your head hang naturally between your arms. Straighten your legs as much as possible. But it’s okay to keep a slight bend in your knees if needed.

4. Downward Dog Pose (Adho Mukha Svanasana)

Once you’re in Downward Dog, focus on the alignment and sensations in the pose. Spread your fingers wide and distribute your weight evenly between your hands.

Engage your quadriceps to lift your sit bones higher. Lengthen your spine by pushing your chest toward your thighs. Relax your neck and let your head hang. Breathe deeply and evenly as you feel the stretch through your entire body.

Tips for Beginners

If you’re a beginner, follow these tips for a successful and smooth transition from Plank to Downward Dog.

Engage Core and Prepare

Core engagement helps protect your lower back by providing support to the muscles and ligaments that surround your spine. A strong core stabilizes your torso, allowing you to control your movements and maintain proper alignment.

Imagine pulling your belly button toward your spine without holding your breath. This activates the deep core muscle known as the transverse abdominis.

Focus on the sides of your waist. Imagine gently drawing your ribcage closer to your hip bones. Engage the muscles of your pelvic floor by imagining you’re gently lifting them upward. This action provides additional support to your core.

Take Your Time

Taking your time means being fully present in each moment of your practice. It’s about bringing your awareness to your breath, body sensations, alignment, and movement.

Rushing through poses or transitions can lead to improper alignment. It can also lead to muscle strain and missed opportunities to deepen your practice.

Every body is unique. Taking your time means honoring your body’s current capabilities and limits, avoiding pushing yourself too hard or comparing yourself to others.

Modify as Needed

Modify poses as needed, whether you’re in a beginner’s class or an advanced 3 legged dog yoga session. You can modify it by lowering your knees to the mat and then lifting your hips into Downward Dog. This variation provides additional support.

If you’re new to yoga, you might find it challenging to fully straighten your legs in Downward Dog. It’s perfectly fine to keep a slight bend in your knees to make the pose more accessible.

Use Props

Props make poses more accessible to practitioners of all levels, from beginners to advanced students. They help modify poses to match your current abilities and prevent overexertion.

Props aid in achieving proper alignment in poses, reducing the risk of injury and allowing you to experience the benefits of each pose more fully. Placing props such as yoga blocks under your hands in Downward Dog can help if you’re experiencing wrist discomfort or have limited flexibility

Listen to Your Body

Always listen to your body. Notice sensations in your body, such as tightness, warmth, discomfort, or openness. These sensations provide insight into how your body is reacting to a pose.

If you experience discomfort or strain, make modifications or come back to Plank and rest before attempting the transition again.


Focus on your breath. Inhale as you transition into Downward Dog, and exhale as you settle into the pose. Deep, steady breaths help you find ease and stability.

Benefits of a Yoga Workout

Learn more about how a yoga workout benefits your physical, mental, and emotional well-being.

Improved Flexibility

Yoga poses involve various stretches that target different muscle groups. Holding these poses and gradually increasing your range of motion encourage your muscles and connective tissues to lengthen over time.

Flexible muscles and joints are less prone to strain and injury during physical activities and daily movements. Proper flexibility can prevent muscle imbalances that can lead to pain or injury.

Increased flexibility allows for greater freedom of movement in your joints. This can improve your overall mobility and make everyday tasks easier.

Flexible muscles tend to recover more quickly from workouts and physical exertion. This is because they’re less likely to become tense and knotted.

Enhanced Strength

Many yoga poses require you to support your body weight using your muscles. This natural resistance helps build strength in different muscle groups.

Strengthening the muscles supporting your spine and shoulders can improve posture. Strong back and core muscles help you maintain an upright and balanced posture.

Strong muscles and joints are more resilient and less prone to injury. Yoga’s balanced approach to strength training helps prevent muscle imbalances that can lead to injuries.

Better Posture

Yoga emphasizes proper alignment in each pose. As you practice aligning your body, you become more conscious of how your body should naturally align in everyday activities.

Good posture can alleviate chronic pain caused by poor alignment. This is especially true in the neck, shoulders, back, and hips. Proper posture also allows the lungs to fully expand. This leads to more efficient and deeper breathing.

Good posture can convey confidence and presence, both of which positively influence how others perceive you and how you perceive yourself.

Stress Relief

Yoga encourages you to be fully present in each pose, focusing your attention on the sensations in your body. This mindfulness helps redirect your thoughts away from stressors and into the present moment.

It also places a strong emphasis on breath control. Deep, intentional breathing activates the body’s relaxation response. This calms the nervous system and reduces stress.

The combination of movement, breath, and mindfulness in yoga helps lower anxiety levels and fosters a sense of calm. Regular yoga practice has also been linked to lower blood pressure. This is a key factor in managing stress-related health issues.

Yoga also releases endorphins. Endorphins are the body’s natural “feel-good” chemicals. This can lead to an improved mood and decreased feelings of stress and sadness.

Increased Energy

Yoga moves are planned and controlled, and they help the body get more blood flow and oxygen. This boost in blood flow can make the body and mind feel more alert.

Some yoga moves, like backbends and inversions, help get blood to the brain, give the heart and lungs a light workout, and wake up the body’s energy centers.

Getting more energy can help you be more productive and pay attention. This makes it easier to get things done quickly. Having more energy often comes with a better mood and a more optimistic view of life

Follow This Guide to Plank to Downward Dog

Yoga offers numerous physical and mental health benefits and practicing poses such as plank to downward dog allows the practitioner to experience these advantages. To reap all the rewards of yoga, incorporate plank to downward dog into your regular yoga flow. Try it out today and see how the body and mind are changed!

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