For crossfitters, bootcampers and gym class heroes, planks are a simple but effective bodyweight exercise.
For yogis, planks are the peanut butter on our sun salutation sandwich.
Translation? They matter, BIG TIME, and can get pretty darn delicious once we work the kinks out. Plus, planks are a major building block for arm balances and inversions, so start here if you have bakasana and eka pada koundinyasana visions dancing in your head.
Here are ten tips from 5 NJ yoga teachers that will help you tap into the strength and power you need for a longer, stronger plank pose:
- Align your wrists and elbows under your shoulders and align the tips of your middle fingers evenly
- Knit your low ribs in and pull your navel center to your spine to firm your belly
- Firm your arms, spread your fingers wide and grip with your finger pads.
- Press the ground away strongly.
- Lengthen through the crown of your head and set your gaze a few inches ahead of your fingertips.
- Slide your shoulder blades down your bank and broaden the collar bones.
- Press the top of your thighs up toward the sky and lengthen your tailbone towards your heels.
- Bring your heels right over the balls of your feet and spread your toes, even (especially!) the pinkie toes.
- Spin the crease of the elbow forward, put a micro bend into your elbows, then press then ground away strongly.
- Separate your teeth and relax your forehead. Notice where you tend to hold tension.
Oh and did we mention, breathe?
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