Dive Bomber Push Ups
To do the Dive Bomber Push Up, set up on your hands and toes. Your hands should be just outside your chest and your feet should be about hip-width apart. If you bring your feet closer together, it will make the move harder because you will have a less stable base. Lift up to start at the top of a push up with your body in a nice straight line between your head and your heels.
Then, without moving your hands back, push back into a downward dog position. Push your butt back and up toward the ceiling as you drive your heels down and try to extend through your spine. You can bend your knees slightly if needed, but really press your chest back and try to get your back flat.
Start to slowly move back forward, moving forward as if you are trying to sneak under a fence. Drop your chest and head close to the ground as you bring your chest forward and back between your hands. Sneak forward as close to the ground as possible.
As your chest passes between your hands and your hips drop close to the ground, arch up, opening your chest up toward the ceiling as you straighten your arms and drop your hips to almost touch the ground. You will be in an upward facing dog position. Make sure that you don’t shrug your shoulders as you pause here for a second.
Then move right back into a downward dog position. Beginners can modify and do this from their knees. You can also advance the movement, but moving back into downward dog the same way you moved forward (aka you can sneak back under the fence).