Push-up to Down Dog

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Push-up to Down Dog, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Start in a firm high plank with hands under the shoulders, feet far enough apart for a stable transition.

Execution

- Lower and press as one push-up, then keep the hands planted as the chest moves toward the thighs and heels reach back; return to plank for the next rep.

Range, tempo and breathing

- Perform 3 × 5–10 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not let the low back sag in the push-up or force the heels down in Down Dog. Elevate the hands or bend the knees.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.