Downward Dog Crunch

1. Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Lift your right leg towards the ceiling, moving into the Downward Dog position. Your body should remain in a straight plank position at a 45 degree angle, with your hands and left leg remaining on the mat.
3. From the Downward Dog position, bring your right knee towards your right elbow, engaging your core in a crunching motion.
4. Extend your right leg back to the plank position.
5. Repeat the crunch with the left leg leaving the mat.
6. Continue alternating between right and left crunches.

1. Keep your hands shoulder-width apart and your feet hip-width apart to maintain proper alignment.
2. Engage your core throughout the exercise to maximize the effectiveness of the crunch.
3. Aim for smooth transitions between the plank and Downward Dog positions, avoiding sudden or jerky movements.
4. Perform the crunches in a controlled manner, bringing your knee towards the elbow with intention.
5. Coordinate your breath with the movements. Inhale as you extend into Downward Dog, and exhale during the crunch.

Easier

• Reduce the range of motion in the crunch by bringing the knee towards the chest instead of the elbow.
• Perform the exercise with your hands elevated on a step or bench to reduce the angle and make it less intense.
• If the combination is challenging, alternate between holding a plank and Downward Dog position without incorporating the crunch.