| This is the latest article in our yoga central series and | | | | as well as lengthening it towards the heels. Make sure |
| today we will be looking at a pose known as plank | | | | your neck is long and away from the shoulders but |
| pose. We will look at how to properly carry out the | | | | still soft. You should look straight down at the floor |
| pose, the benefits you can get from it and anything | | | | keeping the face and eyes soft. |
| that you need to consider before beginning. Please | | | | 5. Remain in the pose for 30 - 60 seconds and then |
| read the entire article before trying the pose. | | | | you can either push back into downwards facing dog |
| How to Carry Out the Pose | | | | pose or come down to hands and knees and press |
| We have put together instructions on how to carry | | | | back to rest in child pose. |
| out the pose correctly however there are also a | | | | Tips and Precautions |
| number of modifications that can be done to make | | | | This can be a relatively easy pose to carry out |
| the pose easier as well as deeper. These | | | | however it is not recommended for people who |
| modifications will be found lower in the article. | | | | suffer from certain repetitive strain injuries for |
| 1. You should start this pose in downward facing dog | | | | example carpel tunnel syndrome. If you do then you |
| pose. Make sure you carry out the full steps of that | | | | should not practise this pose until your condition is |
| pose to ensure you get yourself in the right starting | | | | completely cleared up. |
| position. Rather than coming back to your hands and | | | | If you are new to this pose you may find it difficult |
| knees after completing the pose you can move into | | | | to strengthen the arms sufficiently and so you may |
| plank pose following the below steps to carry it out | | | | want to consider using a strap. The best way to do |
| properly. | | | | this is to loop a strap around your arms just above |
| 2. From downward facing dog pose, inhale and move | | | | the elbows and press your inner arms against it. You |
| your body forward until your arms are perpendicular | | | | should also release the outer arms from the |
| to the floor. You should make sure that your | | | | shoulders towards the floor and lift the inner arms |
| shoulders are directly over your wrists and your arms | | | | from the base of the index fingers to the shoulders. |
| are straight. Your chest should also be parallel to the | | | | Benefits and Focus |
| floor. | | | | This pose is mainly focused on strengthening the |
| 3. You should firm the balls of your index fingers and | | | | body. In particular it will strengthen the arms, wrists |
| thumbs against the floor to keep your stability and | | | | and spine. In addition it will also help to firm and tone |
| press the outer arms in towards your body. Now | | | | the abdomen. Although this will not specifically help |
| firm your shoulder blades against the back and | | | | with medical conditions it could be useful for a |
| spread them away from the pine. You should also | | | | backache. Often having a strong spine and abdomen |
| spread your collarbones away from the sternum. | | | | can help to support your back and ease the pressure |
| 4. It is important to keep the body firm and you can | | | | on it. It is however important to get the pose right |
| do this by pressing the front thighs towards the | | | | so that you do not put unnecessary pressure on |
| ceiling. In it also important to stop the tailbone from | | | | your back and make the problem worse than it was |
| rising so you should press it slightly towards the floor | | | | originally. |