Subsequent to our recent articles on Bikram Style Yoga and The McGill Curl, I’d like to introduce to you the next power move and a a basic sports and yoga pose called the “Plank Pose.” The Plank Pose helps build strong arms, shoulders, wrists, quads, abdominals and simultaneously tightening your core.
101: How to Plank Pose
Start in downward facing dog. Then, press forward so your shoulders are over your wrist joint. Wrists should be under the shoulders at a 90 degree angle. Your body should be in one line from the top of your head to your heels. Position yourself as if you were doing pushup, not dipping or raising your hips. Push back through your heels and forward through a neutral neck out through the top of the head. At the same time, press firmly down through your whole hand, and do not let your chest sink.
While here, make sure you have a hand that is totally engaged into the floor. Make sure hands are flat and evenly spaced fingers, spread. Don’t press so firmly in this pose that you end up with a hyper-extended elbow. Then gently slide your shoulder blades down your back so your shoulders are away from your ears and your neck is elongated. Your head should be a natural extension of the spine. If you have slight pressure in the lower back, pelvic tilt until the feeling dissipates. Legs should be strong, straight and engaged. Your heels should point straight up to the sky, and your feet should be square.
Get ready for increased flexibility and getting to know your body even more. That my friends is the Plank Pose! Remember to consult with your physician before performing any physical activities including crunches and poses. Special thanks to Gwen Lawrence for the tip via Twitter.
Jason Yu is Partner and Director of Marketing for The Hardwicke Group in Richmond, VA. His company specializes in new media, PR and influence with an emphasis on digital marketing strategy and reputation management. Jason enjoys keeping active by biking, running and working out on a daily basis. Jason has ran in over twenty running races including the Marine Corps Marathon, Tough Mudder, Richmond Marathon, and Xterra races. Interesting facts about Jason is that he is a music fanatic, in search fro the best macaroni and cheese, and aspiring “mixologist.”