A Typical Session
22 Min
Warm-up
5m
Main Set
12m
Cooldown
5m
9 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
A flowing movement that builds strength, flexibility, and mobility simultaneously.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Start in downward dog position.
- 2.Dive forward, lowering your chest toward the floor.
- 3.Push through to upward dog position.
- 4.Push back to downward dog and repeat.
Pro Tips
- •Flow smoothly through each position.
- •Keep the movement controlled.
- •Breathe with each phase.
Equipment
None
Safety
Avoid if you have back issues.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.