Kumbakasana / Plank pose. Sometimes we build up to it in class, sometimes it comes as a welcome break from a more challenging posture. Whenever you do Plank, know that you are gaining huge physical benefits. 

Benefits:

Core strengthener, shoulder strengthener.

Cues:

Begin on your hands and knees with your palms facing downwards, middle finger pointing forwards and thumbs positioned under the front of the shoulders.

Keep your gaze towards your mat.

On an inhale, curl your toes under, lift your body off the mat. You want to achieve a straight line from your heels to the top of your head.

Engage your tummy muscles/core to prevent your hips from dropping. Keep your spine in a neutral position by gently drawing your pubic bone to your belly button.

Draw your shoulders away from your ears, push the ground away from you, lengthen the back of your neck, and lengthen your legs by pointing your heels to the back of your mat.

Contraindications

Recent shoulder surgery, carpal tunnel syndrome,

Assist yourself by:

Putting your heels against the wall. OR… doing plank with knees on the floor.

Happy Planking.