Photo of Maggie Anderson taken by Maggie Anderson
Plank Pose is another main component of the traditional Sun Salutation Sequence. This pose is great for strengthening the arms, wrists and spine, as well as toning the abdomen. I love to do Downdog to Plank waves. It really releases stagnant and blocked energies from our root chakra all the way up the spine through the belly and through the crown of the head. This is also a great variation for releasing more toxins from our internal organs. Love it! 🙂
Directions on how to come into the pose:
Begin in Downdog pose. Lower the hips down, taking your torso forward enough so that your shoulders are directly over the wrists, torso parallel to the floor. Hands are flat on the floor. Feet are walking distance apart. Elongate the neck. Gaze down maintaining that straight line of energy from your head all the way down to your heels. Hold the navel in towards the spine. Release shoulder blades down the back. Hug the thighs up to the sky and resist dropping your tailbone to the floor. Breathe long and slow. Hold for 30 seconds to a minute or briefly as a part of your Sun Salutation and Vinyasa’s.
A modified variation of this pose is to lower your knees to the mat and work more on strengthening the arms, continuing to elongate the spine and neck.
When not to do this pose or to modify/Contraindications:
You may need avoid or modify this pose if you have Carpel tunnel syndrome. If accessible, you may modify by coming onto your forearms in a low plank position.
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