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://scrapbox.io/DIAMOND16/Diamond168
https://diamondlnwpg168.com/
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/EllanJiang/GameFramework/issues/76
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://www.paiklangna.com/
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
$140,000 successfully recovered
I’m just a nurse working long shifts, always caring for others. I never thought I’d fall for a scam that took away my hard-earned savings. I ended up losing $140,000 after trusting a fake investment platform that promised quick profits. Feeling hopeless and overwhelmed, I reached out to JetWebHackers after hearing about their success stories. To my relief, their team responded quickly. In just three days, they located the scammers and helped recover my money. Their professionalism and genuine concern gave me a glimmer of hope during a very dark time. Thanks to JetWebHackers, I was able to regain my financial stability and peace of mind. Recently, they even provided me with a blank ATM card, which I used to withdraw $15,000. During these difficult times, it’s been a real blessing. I know it might be illegal, but for those in desperate need, it can be a lifeline. If you’re facing financial hardship or have been scammed, I strongly recommend contacting JetWebHackers. They truly care about helping people rebuild their lives.
Get in touch today:
WHATSAPP: +1(763)357-2550
Email: jetwebhackers@gmail.com
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/qw3rtman/p/issues/35
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://www.paiklangna.com/
https://diamondlnwpg168.com/
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/qw3rtman/p/issues/35
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://www.paiklangna.com/
https://diamondlnwpg168.com/
https://scrapbox.io/DIAMOND16/Diamond168
https://diamondlnwpg168.com/
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://www.paiklangna.com/
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948