Reverse Plank/Upward Plank Pose
1st image of Maggie Anderson taken by Maggie Anderson
Reverse Plank Pose is wonderful opening for the heart, belly and shoulders. This pose can be modified by simply coming into Reverse Table pose. This pose is part of Rite #4 in the Five Tibetan Rites and is great for strengthening the arms, wrists and legs, as well as stretching the shoulders, chest, and front ankles. It’s also therapeutically great in fighting against fatigue. yay!
Directions on how to come into the pose:
Begin in Dandasana (Staff) pose, legs extended in front of your and arms at your sides. Feet are about walking distance apart. Place hands 4-6 inches behind your hips, palms down, fingers pointing torwards your feet. Now, pointing your feet, press into your hands and heels of the feet, inhale and lift your hips up as high as they will go for you today, straightening your arms. Legs are extending straight out and diagonal to the floor. Allow your head to drop back without compressing the neck. If this is uncomfortable you can keep the head slightly lifted. Feeling this pose along the whole backside of the body. Press shoulder blades against your back torso to support the lift of your chest. Hold for 30 seconds and then, on an exhale, slowly lower back down coming back into Dandasana.
When not to do this pose or to modify/Contraindications:
You may need avoid or modify this pose if you have Carpel tunnel syndrome, or have a shoulder, neck or wrist injury. If you have a neck injury, you can support the head on a wall or chair.
A regular tabletop position just includes extending your legs straight but keeping them diagonal.
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