Poses >> Plank

Plank Pose

Builds strength in the upper body (arms and chest), legs and abdominals.

1.Either lie on your stomach, with your fingertips in line with your shoulders and your elbows bent in toward the body, toes curled under, push yourself up into an extended pushup position (the “up” end of the pushup), OR
2. Step back from Standing Forward Bend, to the upper push-up position. Notice your shoulders are directly over the wrists.
3.Try to keep you body in a straight line from ears to ankles. You will discover where the weakest parts of your body are—these are the parts that begin to sag to the floor.
4. Breathe! Push your heels out and pull your heart forward to keep your lower back from caving in. Shoulders draw away from the ears to lengthen the sides of your neck. Keep the navel lifting. Push the floor away from you to lift out of the shoulder joint.
5.Modification: Drop the knees to floor, but keep toes tucked under, especially if you have any shoulder issues or a particularly weak lower back; build strength and then come back to full plank.

Video and Text by Yogamates Featured Teacher: Ashley Turner