January at Yoga Strong is all about Sun Salutations — and today’s Yoga Strong Minute is focused on one small detail that makes a big difference:

Your hand + foot setup between Downward Dog and Plank.

If you’re newer to yoga, you might notice this:

You come into Downward Dog, then when it’s time to move forward to Plank…

👉 your butt is high in the air

👉 when you lower to your knees, you're in a table top instead of a low plank

👉 or it just feels choppy instead of smooth

First — this is completely normal.
Most people have a shorter Downward Dog when they’re starting out, and that changes the distance needed to land comfortably in Plank.

Here’s what we’re working toward (with time and practice):
✨ Moving between Down Dog and Plank without having to move your hands or feet.

However, in the beginning you can absolutely adjust your stance and I generally recommend to step the feet back rather than readjusting the hands only because it's less work for the arms.

That smooth transition doesn’t come from flexibility — it comes from intentional setup.

In today’s short video, I walk you through:

• How to adjust your feet when you shift to plank

• Why a shorter Down Dog isn’t “wrong”

• How small adjustments can create smoother Sun Salutations over time

The goal is not perfection.
The goal is awareness, strength, and efficiency — and trusting that your body will adapt with repetition.

👉 Watch today’s Yoga Strong Minute here.

Next time you flow through Sun Salutations, pay attention to your setup before you move — it changes everything.

See you on the mat,
Samantha 💜

P.S. We know this time of year is when everyone is getting sick but friendly reminder that we offer virtual classes so you can stay home when you are sick out of respect for others. Thank you for helping us all stay well!

Goo