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HW: Eyes Closed Vinyasa 30DYC
Plank – Kumbhakasana is an arm balancing yoga pose that tones the abdominal, chest and lower back muscles while strengthening the arms, wrist, shoulders and spine which helps improve posture and endurance. Plank is often used as a transitional pose. Its name comes from the Sanskrit words “kumbhak,” which means “breath retention”.
Steps:
👣 Start on your hands and knees, make sure your wrists are directly under your shoulders.
👣 Spread your fingers and press down through your forearms and hands keeping your chest lifted.
👣 Look down between your hands, lengthen the back of your neck and activate your abdominal muscles.
👣 Tuck your toes and strengthen your legs.
👣 Bring your body and head into one straight line. You’re now supporting your body with your hands and feet.
👣 Keep your thighs and hips lifted while drawing your pelvic floor muscles toward your spine.
👣 Broaden across your shoulder blades and your collarbones keeping your hands directly under your shoulders.
👣 Press the front of your thighs up toward the sky while lengthening your tailbone toward your heels.
👣 Hold the pose for a few breaths or longer if you are looking to build strength and stamina.
🖐🏽 Use caution if you have any injuries on your wrist or if you have carpal tunnel syndrome, you can either practice the pose on your knees or on your forearms.
📣 Always listen to your body.
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