Most yoga classes will at some point ask you to step from down dog to a lunge. It seems like a simple request, but it requires a combination of flexibility, strength and coordination that takes time to practice.
In addition to the tips from this video tutorial on how to step from down dog to a lunge, you can work on building strength in your arms, upper body and back as well as your core. The added benefit to this exercise is that it’s possible for most people.
Start in a plank (or top of a press up) position with hands under your shoulders and feet hip width apart. Press through those fingers!- Push you hips back to down dog. Keep this distance between your hands and feet.
- Keep your hips where they are. Lift your left leg up in the air.
- Bend your lift knee. Then bring your knee towards your nose at the same time as you bring your shoulders forward over your hands. Push your upper back up to the ceiling and pull that knee even further into your chest.
- Push your left foot back up in the air again as you shift your hips back to down dog. Push the left foot all the way up so the left leg goes straight.
- Now connect the movement to your breathe. Breath in as you lift your left leg up, exhale as you bring your knee to nose, shoulders forward and push your body away from the floor. Inhale as you take your hips back and foot up in the air, exhale as you bring everything forward.
- Do this 3 times each side and then take a rest before repeating.
Add some variations and challenge, by bringing the left knee towards your left or right elbows instead of your nose.
Build upper body strength to step from down dog to lunge
