Plank Pose - Kumbhakasana or Phalakasana
Day 5 of the #wildloveadvent yoga challenge
Who doesn't love a plank pose?! (grumbles with a smile). Plank pose always seemed to be my arch nemesis when I first started to practice yoga, from the weakest wrists, to wobbling arms, heavy legs and the inability to hold my own body weight up. It was so difficult and looking back its been one of those poses that has allowed me to build mental resilience, patience and acceptance. Plank poses (and bridge) are foundations that enable us to build large amounts of strength within the whole truck, as the arms and legs become the scaffolding for the pose we also strengthen the shoulder and pelvic girdles. Here we have a breakdown and suitable variations, remember, start small, and be proud in knowing, we all have to start somewhere. Invite yourself to create a structure that feels stable, stick with it and you'll get stronger every time you practice it. Let this be a pose that helps you build not only physical strength, but mental strength too!
Starting in a table top position align the shoulders over the wrists, press the floor away and allow the upper back to broaden.
On an exhale hug your lower ribs in and draw your belly button in towards the spine.
If you feel strong and engaged this can actually be your plank posture.
Moving a little deeper with the knees still on the floor walk the hands forwards so they are not under the shoulders any longer.
On your next exhale shift the body weight forward so the shoulders align over the wrists once more and your pelvis aligns with the shoulders. Be mindful not to let the hips 'sink' but rather use your core to suspend the pelvis where it is. (This can also be a variation).
Final step, start back in your table top. Engage core, push the floor away, broaden upper back and stretch one leg back, tuck the toes under and push through the heel.
Exhale to step back with the second leg, your bum will NOT lift and your hips will NOT sink!! Maintain this even balance between the hands and feet, push down, press back, draw in!!
5-10 deep breaths in which ever variation you choose!
Tips and tricks:
- Bring the knees to the floor, you DO NOT need to have the legs straight to strengthen your core.
- Support under the heel of the hands if you feel wrist discomfort.
- Why not try it on your forearms?!
- Keep a straight line from shoulders to pelvis.
- Align wrists under the shoulders.
- Draw your belly IN!!
Benefits:
+ Strengthens the core.
+ Strengthens the arms and shoulder girdle.
+ Stimulates the liver and kidneys.
+ Improves digestion.
+ Helps improve posture.
+ Releases upper back discomfort (by strengthening!)
+ Eases fatigue and stagnant energy.
✨ Take part in the 24 day advent challenge! Enjoy a pose a day that can help you find movement, presence and play. Join in any time and if you're sharing on socials be put in the prize draw for a gorgeous Yoga Design Lab mat, a self care gift box or tickets to a future event. Lets share the love for our practice and inspires others along the way.
Take a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildloveadvent
All my love, V
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