Your Healthcare in Your Hands
Location and Contact
April 26, 2016
Colleen Faye Owner of BeYou-T-Fit
Starting from on your knees, place your hands on the matt directly under your shoulders; fingers spread and pointer finger pointing front.
Then extend each of your legs behind you, with your feet at the back of the mat.
Keep your core tight, and your legs, back, and arms engaged. Pull your armpits back towards your heels.
Gaze about 1 foot out in front of your mat.
Adjust Yourself In Plank Pose:
If your wrists are tight or tender, try rotating your hands slightly outward or, try cupping your hands, holding your weight on your fingertips. Another option is forearm plank.
Protect your elbows from hyper extending by pressing your inner upper arms away from each other until your biceps muscles are engaged.
Do not allow your hips and butt to sag too low or poke too high — it’s important to keep your body in one straight line, from shoulders to heels.
Bring the pelvis into alignment by pressing the tops of your thighs upward, while lengthening your tailbone back to the wall behind you.
Don’t forget your feet. Ground down through all 10 toes evenly and press the center of your heels straight back to the wall behind you.
If your neck is strained, lengthen it by lifting the back of your head toward the ceiling until your ears line up with your shoulders.
Builds Core Stability, and strength
Strengthens the arms, wrists, chest, and back
builds endurance and stamina
tones the nervous system
Reduces back pain
Increases flexibility while strengthening muscles
Carpal tunnel or osteoporosis
Wrist injuries or existing spinal or shoulder injuries
Table Top: to help build core stability to lift knees
Forearm plank: to help relive pressure from wrists
Low Plank/ Chaturanga: to build arm strength, and increase endurance and stamina
One Legged Adho Mukha Svanasana: to increase low abdominal, low back, and hip stability
Strap loop for arms: to help build the arm strength needed
Strap loop for thighs: to bring awareness to the outer part of the leg and gluts in this pose
Block for thighs: to bring awareness to the inner part of the thighs in this pose
Side Plank: Increase oblique, shoulder, and hip strength and stability.
Plank Uttihita Chaturanga Dandasana
Uttihita Chaturanga Dandasana
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