One-leg dog plank to figure-4 table top

Also known as: Downward Dog to Figure-4 Side Support Flow.

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Technique

1. Begin in Downward dog, pressing firmly through your palms with your hips high.
2. Roll forward into high plank, rounding your upper back as you pull one knee deeply into your chest.
3. Press back up toward Downward dog, flex the working foot and cross that ankle above the opposite knee into a figure-4.
4. Pivot onto the outer edge of your grounded foot and rotate your torso open, lowering your hips into a side-facing squat while your top arm reaches to the ceiling.
5. Press through your grounded hand and foot to lift your hips, untuck the leg and flow back to Downward dog before switching sides.

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Form tips

• Protract your shoulders and round your upper back as you crunch the knee in.
• Keep the figure-4 shape as you open into the side support to stretch the outer hip.

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Muscles

Individual muscles

• Rectus abdominis
• External oblique
• Internal oblique
• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior
• Rhomboid major
• Middle trapezius
• Lower trapezius
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis

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Equipment

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Appears in

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Regressions

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