Plank
aka: Plank
Exercise: Keeping your neck in line with your spine, spread your fingers and press your hands down through the knuckles. Try and keep your waistline from dipping.
Physical Benefit: Strengthens the back.
Plank pose
Plank pose focuses your intention and builds strength.
Advantages
Plank pose is part of the revitalizing sun salutation series. Benefits include:
* Tones the core of the body, particularly the abdomen and chest
* Strengthens the arms
* Improves posture
Step Into the Pose
1. Start in Downward Facing Dog Pose.
2. Inhale deeply, and on the exhale, extend forward on straight arms.
3. Spread your fingers wide, drawn the shoulders down from the ears, and firm up your arms.
4. Balance your weight between the arms and through the extension of the legs. Your back is straight as you draw the tailbone down.
5. Release the neck, and shift your gaze to the floor. Do not drop the head, but let it relax.
6. Hold the pose for 30 seconds to one minute, breathing slow and deep.
7. As you release the pose, don't drop the body. Lower it slowly with strength in the arms.
If you have trouble with carpal tunnel, do not practice this pose.
Beginner Tips
Rise gradually into this asana. You should feel your abdominals tighten and have no strain in the back at all. Build strength by extending the arms with the knees on the floor, or resting on the forearms.
Also practice with the fingers and top of the head against the wall.
Advanced Tips
Hold the pose for three minutes, all while taking deep cleansing breaths. You can also lift one leg off the ground, heel even with the head. Hold for 30 seconds, breathe, release, and then lift the other leg.
Anatomical Focus
* Wrists
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Benefits
* Strengthens the arms, wrists, and spine
* Tones the abdomen
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Contraindications and Cautions
Carpal tunnel syndrome
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Beginner's Tip
To help strengthen the arms in this pose, loop and secure a strap around your upper arms, just above the elbows. Push the inner arms out against this strap. Release the outer arms from the shoulders to the floor, and lift the inner arms from the bases of the index fingers to the shoulders.
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Variations
Just as Adho Mukha Svanasana has a one-leg-lifted variation, so does Plank Pose. After coming into the position, inhale and lift one leg parallel to the floor. Press strongly through the raised heel and lengthen through the crown of your head, keeping the tailbone pressed towards the pubis. Hold for 10 to 30 seconds, exhale the foot to the floor, then repeat with the left leg for the same length of time.
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Modifications and Props
Do Adho Mukha Svanasana with your index fingers and thumbs pressed against a wall. Inhale the torso forward, as above, and press the crown of your head against the wall. Use the pressure of the head on the wall to learn about the release of the shoulder blades down the back.
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Partnering
A partner can help you learn about the lift of the top thighs in this pose. While in the position, have your partner loop a strap around the topmost thighs, just where they join the pelvis, and lift up. Press your tailbone down, against this lift, and lengthen along your back thighs through your heels.
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Preparatory Poses
* Adho Mukha Svanasana
* Chaturanga Dandasana
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Follow-Up Poses
* Adho Mukha Svanasana
* Bakasana
* Chaturanga Dandasana
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Deepen The Pose
Open the space between the shoulder blades. As you press the outer arms inward, push the inner borders of the shoulder blades into this resistance. Make sure you don't narrow across the collar bones to do this. This is a useful action to learn for poses like Bakasana and Sirsasana.
* Wrists
► ▼
Benefits
* Strengthens the arms, wrists, and spine
* Tones the abdomen
► ▼
Contraindications and Cautions
Carpal tunnel syndrome
► ▼
Beginner's Tip
To help strengthen the arms in this pose, loop and secure a strap around your upper arms, just above the elbows. Push the inner arms out against this strap. Release the outer arms from the shoulders to the floor, and lift the inner arms from the bases of the index fingers to the shoulders.
► ▼
Variations
Just as Adho Mukha Svanasana has a one-leg-lifted variation, so does Plank Pose. After coming into the position, inhale and lift one leg parallel to the floor. Press strongly through the raised heel and lengthen through the crown of your head, keeping the tailbone pressed towards the pubis. Hold for 10 to 30 seconds, exhale the foot to the floor, then repeat with the left leg for the same length of time.
► ▼
Modifications and Props
Do Adho Mukha Svanasana with your index fingers and thumbs pressed against a wall. Inhale the torso forward, as above, and press the crown of your head against the wall. Use the pressure of the head on the wall to learn about the release of the shoulder blades down the back.
► ▼
Partnering
A partner can help you learn about the lift of the top thighs in this pose. While in the position, have your partner loop a strap around the topmost thighs, just where they join the pelvis, and lift up. Press your tailbone down, against this lift, and lengthen along your back thighs through your heels.
► ▼
Preparatory Poses
* Adho Mukha Svanasana
* Chaturanga Dandasana
► ▼
Follow-Up Poses
* Adho Mukha Svanasana
* Bakasana
* Chaturanga Dandasana
► ▼
Deepen The Pose
Open the space between the shoulder blades. As you press the outer arms inward, push the inner borders of the shoulder blades into this resistance. Make sure you don't narrow across the collar bones to do this. This is a useful action to learn for poses like Bakasana and Sirsasana.
