Benefits of Plank Position
Plank Position is the sixth yoga posture in a very popular yoga sequence, called Sun Salutation.
Plank Pose greatly strengthens the arms, wrists and spine, and tones the abdominal muscles.
How to Practice Plank Position
1) Start in Downward Facing Dog.
2) Inhale and lower your sitting bones until your torso, buttocks and legs are all in one line, arms perpendicular to the floor.
3) Your shoulders should be directly over your wrists and arms are extended.
4) Look straight down at the floor (don't lift your head) so your neck is a natural extension of your spine.
If this is too difficult for you, you can also place your knees on the ground and hold plank this way. Never do any yoga pose that is beyond your comfort level, if you are straining your body, you are very likely to be also holding your breath.
Then it's better to lower your knees.
When yo hold your breath you are not doing yoga, but just some poses. Always remember that the word "yoga" means "union" and it's the union between your body and your breath. The breath is the most vital part of any yoga pose.
Contraindications
Don't practice Plank Pose if you have wrist problems, such as a Carpal tunnel syndrome or if you feel any pain in your wrists when practicing this yoga posture.
Of course, if you are having wrist problems, you can try balancing on your fists (instead of your palms) or place the palms on yoga wedge.
Return from Plank Position to Yoga Poses
Move from Plank Position to the next Yoga Pose in Sun Salutation Chaturanga Dandasana
Return from Plank Position to Ayurveda Holistic Medicine HomePage
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