Three-part plank circuit using a resistance band to build serious strength and alignment. Each round includes: straight-ahead mountain climbers, side-to-side plank hops or steps, and Eka Pada Bakasana-style drives from Downward Dog (thrusting knee toward arm). Work 40 seconds per exercise with 30 seconds rest, for three full rounds. Between sets, drop into seated meditation, breathe along the spine, and consciously generate energy so the work feeds rather than depletes you. The band intensifies the demand on arms, legs, and core while training plank as the foundation for all arm balances. **Benefit:** Integrated upper body, core, and hip flexor strength; builds the horizontal alignment and power needed for arm balances and challenging vinyasa transitions.​​​​​​​​​​​​​​​​