Plank pose or ardha chaturanga dandasana is a staple in all our classes. Whether a yoga or fitness based class you are likely to come across this full body strengthener!
Benefits:
Builds arm, wrist, back, and abdominal strength.
How to:
- Start in an all 4’s table top position with hips above knees and shoulders above wrists.
- Step your palms about a palm length forward. Hands slightly wider than the shoulders with fingers pointed forward or slightly turned out.
- Shift your hips forward to stack the shoulders about the crease of the wrists.
- Lengthen your tailbone toward the back of your knees as you draw the public bone towards the navel.
- Press into all 4 corners of your palms, tuck your toes and lift your knees to straighten your legs.
- Keep your arms straight, engage the core all the way around the waist and open across the chest.
- Gaze toward the mat just ahead of your fingertips.
- Hold and breathe for 3-5 breaths (or longer.) You got this!
Modifications:
If your lower back is arching or your hips are dropping below the shoulders, lower your knees to the mat. If there is compression in the wrist joint, come on to your forearms with shoulders stacked above elbows.