Down-Dog-to-Plank Sequence Pose

Benefits: Strengthens shoulders, core, upper back; stretches shoulders

Helps: Weak core, tight shoulders, breath-movement coordination

1. Start on all fours with your wrists 6 to 12 inches in front of your shoulders. Separate your knees to hip-width apart and curl your toes under.

2. On an exhale, come into downward-facing dog pose (adho mukha svanasana): lift your knees off the floor, reach your sit bones toward the ceiling, and straighten your legs. Hold for two breaths.

3. On an inhale, shift your weight forward into the top of a pushup, plank pose. Reach back through your heels and forward through the crown of your head, shifting your gaze down to your mat to keep your neck long. Keep your core strong and straight. Hold for two breaths.

4. On an exhale, push back into down dog, rolling from the balls of your feet to your heels.

5. On your next inhale, shift forward into plank, repeating the sequence by following your breath to move between the two poses. Do 5 to 10 rounds.