Bear Plank to Downward Dog

Instructions

Start in a quadruped position with your hands under your shoulders and your knees under your hips.
Tuck your toes under and lift your knees a few inches off the floor to come into a bear plank.
Keep your chest broad, your core lightly engaged, and your spine neutral in the bear plank.
Press firmly through your hands and keep your neck relaxed.
From the bear plank, begin lifting your hips up and back.
Straighten your knees as much as your mobility allows as you move into downward dog.
Let your head come between your arms and keep pressing the floor away with your hands.
Reach your hips up and back while keeping the movement smooth and controlled.
Pause briefly in downward dog.
Then bend your knees and shift your body forward to return to the bear plank position.
Keep the knees hovering off the floor as you come back in.

Common Compensations

Do not let your low back sag in the bear plank.
Do not shrug your shoulders up toward your ears.
Do not round your back excessively when moving between positions.
Do not force your heels to the floor in downward dog.
Do not let your knees drop to the floor unless the exercise specifically allows it.
Do not rush the transition between positions.

Extra Info

You should feel this mostly in your shoulders, core, and hips.
You may also feel a stretch through your calves, hamstrings, and upper back in downward dog.
The goal is to keep the movement controlled as you shift between a strong hover and an active lengthened position.
It is okay to keep the knees bent in downward dog if that helps you maintain a better spine position.
You should not feel sharp pain in your shoulders, wrists, low back, or hamstrings.