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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

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    https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
    https://github.com/udlbook/udlbook/issues/276
    https://github.com/qw3rtman/p/issues/35
    https://github.com/wizardforcel/eloquent-js-3e-zh/issues/22
    https://github.com/aixed/WeChat-Hook/issues/110
    https://github.com/Pleumpi1688/Kittichaiya1680/discussions/1
    https://github.com/bitsandbytes-foundation/bitsandbytes/discussions/1631
    https://github.com/rafaballerini/GitTutorial/issues/200
    https://github.com/Yalantis/uCrop/issues/948
    https://github.com/harelba/q/issues/343
    https://github.com/harelba/q/issues/342
    https://github.com/Usani2541/ASS4_SEC1_603021736-0/issues/1

    MACK DM

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