High to low plank is used many times in yoga. In this video certified yoga instructor, Lindsay Danielson, will walk you through the breakdown of high plank to low plank.
High plank to low plank can help to build core strength and upper body strength. Building these strengths can help to improve your balance and arm strength. When doing this exercise you must be careful to do it correctly. If you do this exercise incorrectly, it can put a lot of pressure on your shoulders, elbows or wrists.
When you transition from a high to low plank, you begin in a high half way lift. A high half way lift position is your palms on your shins or your thighs, depending on your height, avoiding your knee joint. The goal is to bring your shoulder in line with your hips. Your spine should be aligned and your neck should be elongated as you gaze straight down and slightly out. Your palms should be pressing into your legs as you charge your chest slightly forward. From here, you inhale and exhale into your high plank pose.
In your high plank pose, your palms should be planted directly under your shoulders. Your heels should be pressing through the back on your mat as you continue to keep your belly button engage through your spine. You should be pressing yourself away from the mat with your hands, reaching the crown of your head forwards and pushing your tailbone back.
From your high plank, you will shift your weight forward and bend your elbows straight back until they reach your rib cage. Then, you will inhale to upward facing dog. Your toes will face the mat, knees and thighs lifted, lifting the chest up and gazing forward. From there, you will inhale and exhale to downward facing dog, pressing your chest back, replace your feet on your mat and gaze between your heels.
If your upper body strength isn’t there yet, you can do this exercise on your knees. If you start to notice that your arm joints are starting to get tender, just hold in high plank and breathe.