65 Big Bay Point Rd Unit #2 Innisfil, ON L9S 2N1 | (705)-321-2545

January Yoga Pose of the month- Plank Pose

by Tracey Holton

Pose of the month 
Plank Pose
Kumbhakasana (koom-bahk-AHS-uh-nuh)

Plank is an abdominal exercise and arm balance pose the tones the core and strengthens the arms and back

How to get into Plank:

  • Start on your hands and knees with your wrists under your shoulders and your fingers spread wide with middle fingers pointing forward
  • Press hand down into the floor
  • Lengthen through the spine as you tuck your toes under and step your feet back one at a time
  • Reach the crown of the head forward
  • Press back through the heels as if you are pushing them into a wall
  • Draw the belly up towards the spine, keeping the head and body in one straight line
  • Take your gaze to the floor just in front of you
  • Stay for 5 breaths or longer
  • To release, slowly lower back down to your knees


Modifications and Variations:

  • Keep both knees on the floor to help support the body
  • Loop and secure a strap around your arms, just above the elbows and then push the arms out against the strap to feel the arms activate
  • Squeeze a block between your thighs to feel the action of the legs drawing together
  • If wrists are sore, roll up your mat or a towel and place it under the heel of your hand to decrease the angle of the bend in the wrists
  • For more stability, you can take your feet wider than your hips and alternatively to make the pose more challenging bring the feet together
  • To deepen the pose and build core strength, lift one foot parallel to the floor and hold. Release the foot back down and repeat on the other side


Benefits of Plank:

  • Tones core muscles
  • Strengthens wrists, arms and shoulders
  • Strengthens the muscles around the spine
  • Build endurance and stamina

39 comments

  • https://www.artstation.com/house-of-the-dragon-season-2-episode-1-free-online/profile
    https://www.artstation.com/artwork/xD8KbR
    https://www.artstation.com/gotd-2-house-of-the-dragon-season-2-episode-2-online/profile
    https://www.artstation.com/artwork/g0k3QK
    https://www.artstation.com/hotd-2-house-of-the-dragon-season-2-episode-2-online-free/profile
    https://www.artstation.com/artwork/dKERnK
    https://www.artstation.com/free-house-of-the-dragon-season-2-episode-2-online/profile
    https://www.artstation.com/artwork/49Aqr1
    https://www.artstation.com/got-house-of-the-dragon-season-2-episode-2-online/profile
    https://www.artstation.com/artwork/n03LR6
    https://www.artstation.com/hotd-the-house-that-dragons-built-season-2-episode-2-online/profile
    https://www.artstation.com/artwork/49Aqnq
    https://www.artstation.com/hotd-the-house-that-dragons-built-season-2-episode-2-online-fre/profile
    https://www.artstation.com/hotd-the-house-that-dragons-built-season-2-episode-2/profile
    https://www.artstation.com/artwork/8bALKm
    https://www.artstation.com/house-of-the-dragon-season-2-episode-3-online-free/profile
    https://www.artstation.com/artwork/49Aqml
    https://www.artstation.com/demon-slayer-kimetsu-no-yaiba-season-5-episode-7-online/profile
    https://www.artstation.com/artwork/GexVAB
    https://www.artstation.com/kaiju-no-8-season-1-episode-11-online-free/profile
    https://www.artstation.com/artwork/elO5Ob
    https://paiza.io/projects/_DB7OR4HV4aSFEJV2Kz_kA?language=php

    abil

  • https://www.artstation.com/pelisplus-ver-en-tierra-de-santos-y-pecadores-online/profile
    https://www.artstation.com/w42-the-answer-to-almost-everything-season-1-episode-120-online/profile
    https://www.artstation.com/home-alone-season-1-episode-550-online/profile
    https://www.artstation.com/remonster-season-1-episode-11-online/profile
    https://www.artstation.com/an-archdemons-dilemmahowtoloveyourelfbride-season-1-episode-12/profile
    https://www.artstation.com/tensei-shitara-slime-datta-ken-season-3-episode-11-online/profile
    https://www.artstation.com/power-book-ii-ghost-season-4-episode-2-online/profile
    https://www.artstation.com/the-irregular-at-magic-high-school-season-3-episode-11-online/profile
    https://www.artstation.com/rupauls-drag-race-all-stars-season-9-episode-6-online/profile
    https://www.artstation.com/connection-season-1-episode-7-online/profile
    https://www.artstation.com/delicious-in-dungeon-season-1-episode-24-online/profile
    https://www.artstation.com/kaiju-no-8-season-1-episode-10-online/profile
    https://www.artstation.com/the-misfit-of-demon-king-academy-season-2-episode-21-online/profile
    https://www.artstation.com/black-butler-season-4-episode-10-online/profile
    https://www.artstation.com/craig-of-the-creek-season-6-episode-3-online/profile
    https://www.artstation.com/my-hero-academia-season-7-episode-7-online/profile
    https://www.artstation.com/girls-band-cry-season-1-episode-11-online/profile
    https://www.artstation.com/studioapartmentgoodlightingangelincludedseason1episod12online/profile
    https://www.artstation.com/yatagarasu-season-1-episode-11-online/profile
    https://www.artstation.com/house-of-the-dragon-season-2-episode-1-online/profile
    https://www.artstation.com/demon-slayer-kimetsu-no-yaiba-season-5-episode-6-online/profile
    https://www.artstation.com/antihero-season-1-episode-10-online/profile
    https://www.artstation.com/the-chi-season-6-episode-14-online/profile
    https://paiza.io/projects/y_pB1dCC5xhV2bxVGFFp9g?language=php

    sekie

  • https://www.are.na/block/28584341
    https://www.are.na/block/28584362
    https://www.are.na/block/28584380
    https://www.are.na/block/28584397
    https://www.are.na/block/28584419
    https://www.are.na/block/28584429
    https://www.are.na/block/28584434
    https://www.are.na/block/28584465
    https://www.are.na/block/28584486
    https://www.are.na/block/28584510
    https://www.are.na/block/28584529
    https://www.are.na/block/28584543
    https://www.are.na/block/28584558
    https://www.are.na/block/28584575
    https://www.are.na/block/28584592
    https://www.are.na/block/28584605
    https://www.are.na/block/28584632
    https://www.are.na/block/28584651
    https://www.are.na/block/28584785
    https://www.are.na/block/28584819
    https://www.are.na/block/28584844
    https://www.are.na/block/28584863
    https://www.are.na/block/28584897
    https://www.are.na/block/28584924
    https://www.are.na/block/28584950
    https://www.are.na/block/28584992
    https://www.are.na/block/28585022
    https://www.are.na/block/28585040
    https://www.are.na/block/28585172
    https://www.are.na/block/28585195
    https://www.are.na/block/28585215
    https://www.are.na/block/28585304
    https://www.are.na/block/28585314
    https://www.are.na/block/28585340
    https://www.are.na/block/28585360
    https://www.are.na/block/28585428
    https://www.are.na/block/28585439
    https://www.are.na/block/28585454
    https://www.are.na/block/28585477
    https://www.are.na/block/28585506

    https://mysupport.dnetsoft.com/forums/general-discussion/8dc12b64-7923-ef11-8ee8-002248eb71df
    https://forum.theknightonline.com/threads/iyrlylyryrlylr.455280/
    https://forum.leaglesamiksha.com/thread/ryilyrilyriyrilyrlyilr/
    https://diendannhansu.com/threads/tekteketktuek.452059/
    https://forum.freeflarum.com/d/69875-etuktuekteuktektku
    https://xtremepape.rs/threads/rwyjrwyjrwyjrwyjrwy.117293/
    https://www.hybrid-analysis.com/sample/2a629f27eceff3c84e7a1a91cd5ea3163cf059e42b85a6d16b89d5c6ef78a15c
    https://www.bankier.pl/forum/temat_tektku,66674809.html
    https://sharetext.me/pmbxf4ann5
    https://binshare.net/P0i3ZWSMD2ccqZftpSpO
    https://ivpaste.com/v/dB6SMPOrOU
    https://paste.thezomg.com/204183/61923417/
    https://paste.intergen.online/view/a9a3d36f
    https://paste.ee/p/mRPBm
    https://onlinegdb.com/FW8l71-uE
    https://bitbin.it/MEGoaNZd/
    https://tempel.in/view/eW7TJTq
    https://paiza.io/projects/YH2Tufx8PQVOGNUc0MzdQg
    https://pastebin.freeswitch.org/view/854a0ffd
    https://pastebin.com/YZ0FU7CG
    https://pasteio.com/xNYN9LF9Mw0K
    https://paste.chapril.org/?3ad5165259ce50d6#EUqZG27zLGUmtD7q6nmU76caVciMwTqQrn4Hyh2how4a
    https://paste.ofcode.org/83jhMNDDj77F4NDEC4y2D6
    https://paste.centos.org/view/f758db3b
    https://snippet.host/uzpabj
    https://jsfiddle.net/w3xoymbe/
    https://paste.rs/AT0Dt.txt

    https://www.onfeetnation.com/profiles/blogs/etuktuektketkutuk
    https://herbalmeds-forum.biolife.com.my/d/75972-tektuekteuktektuke
    https://doc.clickup.com/9018117031/p/h/8crb2x7-2018/495d4aa97a425ee
    https://smart-blue-butterfly.slab.com/posts/wrjrwyrwyjrwjyrywj-nnz2gboe
    http://nopaste.paefchen.net/9191611
    https://ctxt.io/2/AABo1ygVFg
    https://etextpad.com/x1vzrzw3kt
    https://paste.toolforge.org/view/12e54aed
    https://telegra.ph/rjrwyjrwyrwyj-06-05
    https://paste.mozilla.org/C7OPwZM0
    https://yamcode.com/drescode-8-34
    https://fnote.org/notes/Mk9nL5
    https://paste.imirhil.fr/?66ce7711d8887712#wO21YzJradbz/rhgUD9S1N2xCqQhy4xCct1ltjVGeOY=
    https://paste.enginehub.org/iwIXco-HY
    https://tempaste.com/SIxISVfYc1S
    http://paste.jp/77594491/
    https://glot.io/snippets/gwugy62eon
    http://pastebin.falz.net/2523948
    https://pastelink.net/z1cg8q5n
    https://p.ip.fi/efOR
    http://pastie.org/p/3QnBLVT0T8Tt2ip6Z9IuLd
    https://tech.io/snippet/sht55IE
    https://onecompiler.com/html/42fcm49nz
    https://paste.feed-the-beast.com/view/4f205dda
    https://surveyking.com/w/d1fngm1
    https://sebsauvage.net/paste/?186667cf71f49275#3u7obCnp2OOwMfKY7p1ZALk5hVjCp0hhvD/4dsXqC/A=
    https://paste.ubuntu.com/p/KHCtjPDJPM/

    rwyjrywjrwjy

  • https://bento.me/voir-challengers-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-back-to-black-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-freres-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-premiere-affaire-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-navoue-jamais-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-black-flies-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-les-explorateurs-laventure-fantastique-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-godzilla-x-kong-le-nouvel-empire-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-quelques-jours-pas-plus-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-et-plus-si-affinites-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-ducobu-passe-au-vert-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-quest-ce-quon-a-fait-au-bon-dieu-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-sos-fantomes-la-menace-de-glace-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-les-aventuriers-de-larche-de-noe-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-quitter-la-nuit-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-nous-les-leroy-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-rosale-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-la-malediction-lorigine-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-civil-war-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-riddle-of-fire-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-ici-et-la-bas-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-monkey-man-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-un-ptit-truc-en-plus-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-blue-compagnie-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-petites-mains-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-une-affaire-de-principe-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-le-tableau-vole-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-la-planete-des-singes-le-nouveau-royaume-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-abigail-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-neuilly-poissy-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-indivision-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-lechapee-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-occupied-city-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-notre-monde-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-kung-fu-panda-4-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-pas-de-vagues-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-spy-x-family-code-white-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-borgo-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-hopeless-en-streaming-vf-gratuit-et-francais-vostfr-
    https://bento.me/voir-amal-en-streaming-vf-gratuit-et-francais-vostfr-

    etktukteku

  • https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/7722f80f-23f1-ee11-a81c-002248d66549
    https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/fe70f84e-23f1-ee11-a81c-002248d66549
    https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/07f1306a-23f1-ee11-a81c-002248d66549
    https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/3217bf81-23f1-ee11-a81c-002248d66549
    https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/31d5fba3-23f1-ee11-a81c-002248d66549
    https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/b827c6c8-23f1-ee11-a81c-002248d66549
    https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/f05d0ae0-23f1-ee11-a81c-002248d66549
    https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/24fdadf9-23f1-ee11-a81c-002248d66549
    https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/0ba33115-24f1-ee11-a81c-002248d66549
    https://pentharasupport.microsoftcrmportals.com/forums/general-discussion/79bfca34-24f1-ee11-a81c-002248d66549
    https://open.firstory.me/user/cluip7zl400fv011wgc9uhtc1
    https://open.firstory.me/user/cluij3nnn00vj010vex6c6tz2
    https://open.firstory.me/user/cluikdtmi00xa010ve6lcgtpd
    https://open.firstory.me/user/cluikjrwk00xi010v1ngh6f3e
    https://open.firstory.me/user/cluil0v4700lm010chyt1ffz6
    https://open.firstory.me/user/cluil5ynx00xx010vhhns4zbw
    https://open.firstory.me/user/cluilaqc900m0010c88lj0qbj
    https://open.firstory.me/user/cluilfob400cc011w5vfm1r1l
    https://open.firstory.me/user/cluilk84i00yc010v3ia8b8wv
    https://open.firstory.me/user/cluilpgcp00cj011w0h1tbfb7
    https://open.firstory.me/user/cluilucoz00cv011wbdhu29nn
    https://open.firstory.me/user/cluim0oo300mi010c7knmasyd
    https://open.firstory.me/user/cluim4gd700d6011w2930d2vg
    https://open.firstory.me/user/cluim913v00yp010v3rqugggr
    https://open.firstory.me/user/cluime4ec00ys010v9trwcpm8
    https://open.firstory.me/user/cluimjjdq00yx010vdewnh0xy
    https://open.firstory.me/user/cluimo53z00z2010v3mrp6fgf
    https://open.firstory.me/user/cluimtcff00dr011wgvhx71h2
    https://open.firstory.me/user/cluimxqd900z5010v38ua604z
    https://open.firstory.me/user/cluin1z1z00dy011w4vd8dfa4
    https://open.firstory.me/user/cluin6d2z00e1011wanok94ru
    https://open.firstory.me/user/cluinao7s00zb010v6t97cxki
    https://open.firstory.me/user/cluinf1j300n1010c8yu1gg7z
    https://open.firstory.me/user/cluinkgfn00ze010v5zyh7e9u
    https://open.firstory.me/user/cluinoa7500eb011w87fo3b9g
    https://open.firstory.me/user/cluinu5yy00n7010c47lcbe7y
    https://open.firstory.me/user/cluiny97y00zn010v8jvn8q00
    https://open.firstory.me/user/cluio4rdm00zq010vgpfl50h0
    https://open.firstory.me/user/cluio850l00et011w4ky6d45u
    https://open.firstory.me/user/cluiocfnu00zz010vee8qd3qz
    https://open.firstory.me/user/cluiogv4p0102010v1i859vq1
    http://paste.jp/c9c8444b/
    https://glot.io/snippets/guvtizq917
    http://pastebin.falz.net/2518606
    https://pastelink.net/t21bvxa4
    https://p.ip.fi/HiWd
    https://tech.io/snippet/1oK34EL
    https://onecompiler.com/html/429585djf
    https://www.bankier.pl/forum/temat_teukteuktekteuktuek,65704305.html
    https://surveyking.com/w/voqp0ub
    https://bemorepanda.com/en/posts/1712086016-etuktekutektk-tektektktuk
    https://sebsauvage.net/paste/?b8b2846ff14faaf0#v69jAhfoahZ2cXZikYA4o2qtIO0hHZ15a5DDoHzC3o0=
    https://www.tadalive.com/forum/thread/27210/teuktktuk-etkteuktuteuktuk/
    https://paste.ubuntu.com/p/WkQYfsxyHm/
    https://ideone.com/86LTtL
    https://paste.laravel.io/e6dfe128-014b-4cc6-a6ea-24eb3db76a44
    https://notes.io/wdhte
    http://nopaste.ceske-hry.cz/406344
    http://ben-kiki.org/ypaste/data/99364/index.html
    https://www.posteezy.com/tektektukt-ktuektkttk
    https://rentry.co/pdqmeped
    https://anotepad.com/notes/68cct4x8
    https://paste.centos.org/view/6b75773b
    https://snippet.host/ryyciu
    https://paste.rs/8T8oQ.txt
    https://jsfiddle.net/36zcyfju/
    https://paste.ofcode.org/bbg9kTtXZftfWazK8FjxB
    https://paste.md-5.net/afemutumud.cpp
    https://paste.chapril.org/?779e106b59660526#86vfWy3oVYDjNEK4jxniwvvMwYhPNgitYsXmsoj519WR
    https://dpaste.org/P230n
    https://onlinegdb.com/RTMPY0P-T
    https://paste.ee/p/cjzMI
    https://bitbin.it/bgZ759Jx/
    https://www.wowace.com/paste/9fd90004
    https://dev.bukkit.org/paste/3ad4c44f
    https://sharetext.me/n2so9eg15d
    https://tempel.in/view/MlKi
    https://paiza.io/projects/cMcJSOXYCtgwRsr8xrdGGg
    https://pastebin.freeswitch.org/view/0490d574
    https://pastebin.com/EGJ1kVMS
    https://pasteio.com/xIf3SZQt0Kuw
    https://tempaste.com/STcTx8uQlvF
    https://paste.enginehub.org/fKvAMXxb4
    https://paste.feed-the-beast.com/view/179af92d
    https://paste.imirhil.fr/?cbb07ce363e5dc3f#25dU/jeCPdAQw4pCsdlBdFPs06OXuR/pw/QHRmd7w8g=
    https://fnote.org/notes/cH9J5a
    http://pastie.org/p/3l4M0sGJJVMagkZFUemXUH
    https://yamcode.com/drescode-5-28
    https://paste.mozilla.org/LKT4GVaW
    https://telegra.ph/tketuektkttku-04-02
    https://mypaste.fun/lcrps9zawj
    https://etextpad.com/lfovtblgbb
    http://nopaste.paefchen.net/4554860
    https://smart-blue-butterfly.slab.com/posts/yrjrwjrjrwyjyrwjrwy-or7legc0
    https://doc.clickup.com/9018117031/p/h/8crb2x7-798/173cdd46bbe53c2
    https://herbalmeds-forum.biolife.com.my/d/45707-tetuktektkutuk
    https://www.onfeetnation.com/profiles/blogs/wryjrwyjryjrywjryj
    https://paste.toolforge.org/view/0d480dae

    etketkteuketuk

Leave a comment

Back to Yoga Poses