Technique
- Start in a relaxed Downward dog position, facing down with your hands and feet on the ground.
- Lift one foot and its opposite-side hand off the ground.
- Slowly rotate on the remaining hand and foot to get into a relaxed Table top position, facing up, with your hands and feet on the ground.
- Continue the rotational movement, by lifting now the other hand and foot, pivoting on the other two limbs, and getting back into a relaxed Downward dog position.
- Keep going to complete half the amount of repetitions, then reverse the motion to complete the other half.
Logging: Perform circles continuously, alternating or switching halfway.
Muscles
Strength
Primary
- Neck
- Back
- Serratus anterior
- Chest
Secondary
- Shoulders
- Rotator cuff
- Biceps
Individual muscles
Individual muscles
- Upper trapezius
- Levator scapulae
- Rhomboid major
- Middle trapezius
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Pectoralis major (clavicular head)
- Pectoralis major (sternal head)
- Anterior deltoid
- Infraspinatus
- Teres minor
- Posterior deltoid
Equipment
Appears in
Other disciplines
Joint movements
trains stretches
Progressions
Bear rotation to reach
Intermediate
View Similar Exercises
View Similar Exercises
Side kick-through
Novice
Scorpion
Novice
Plank shoulder circles
Novice
Flow IYTW
Novice
Hanging plank shoulder circles
Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.