- Strengthens the hands, wrists, arms, shoulders, chest, back, core, hips, glutes and legs.
- Stretches the ankles, calves and hamstrings.
- Improves posture.
- Can help to alleviate lower back pain.
- Core Strength
Yoga 15 Series
- Strength: vimeo.com/ondemand/yogastrengthchallenge
- From all fours, walk your hands forward, tuck your toes and come up into Plank.
- Spread your fingers wide and press your hands evenly into the mat. Check that your shoulders are directly over your wrists and your feet are hip-width apart.
- Try to create a straight line all the way from your heels, to your hips, to the back of your head. Engage your core and press back through your heels to straighten your legs.
- Look down at the mat to complete your alignment.
- Hold the pose still for 5-10 breaths, or as long as you can without compromising your form.
Modification: Knee-Down Plank
- If full plank is too intense, you can drop your knees to the mat. Draw your abs in.
Variation One: One-Legged Plank
- To increase the intensity, you can lift one leg at a time and hold still for 5-10 breaths.
Variation Two: Forearm Plank
- You can drop down onto your forearms if your wrists are painful. You'll find it more challenging for the core and less so for the shoulders and triceps.
Variation Three: Spider Planks
- Strengthen the core - the abs, obliques and lower back
- Strengthen the legs, arms and shoulders
- Increase flexibility in the hamstrings and calves
- Improve mobility in the wrists, shoulders and hips
- In Downward Dog, bring your feet together.
- Inhale, lift your right leg up to the sky. Exhale, bring your knee to touch your nose - lift your hips up.
- Inhale, sweep your leg back up. Exhale, bring your knee to your right triceps.
- Inhale, sweep your leg back up. Exhale, bring your knee to your left triceps.
- Repeat 2-3 times on each side.
- Avoid this pose if you have a wrist or shoulder injury.