January Yoga Pose of the month- Plank Pose
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
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
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
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/
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-
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