Thursday, 13 October 2016

Plank Pose (Adho Mukha Dandasana)

Strengthens the arms, wrists and spine
Tones the abdomen

*Should not be done in case of carpel tunnel syndrome

From Downward Facing Dog inhale and shift your weight forward, bringing your shoulders over your wrists.  Spread the shoulder blades down and out and draw the collar bones away from the sternum.  Keep the upper arms and thighs engaged and strong.  Draw the navel towards the spine and keep the core engaged being sure not to let your hips or chest sink. Lengthen the spine, drawing the crown of the head foward.  Look down.

If this pose is too strong for you, drop your knees to the floor.

To release from Plank Pose, exhale and lift back into Downward Facing Dog, or drop the knees down and exhale into Child's Pose.

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