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Uttihita Chaturanga Dandasana - Plank Pose

4/29/2012

 
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Definitely a power house pose, Plank is great work for the transverse abs -- your primary posture muscles. It also strengthens the front of the legs, arms (if you don't lock your elbows), and shoulders.

  • Begin in a table top position, on your hands and knees.
  • Place your hands directly under your shoulders. Turn the eyes of the elbows forward. Don't lock the elbows.
  • Step the feet back and straighten the legs.
  • Lower the hips until your torso is on the same plane as your legs, making you look like a plank of wood.
  • Make sure you are not dumping your weight into the shoulders. Engage them instead.
  • Engage and lift in the belly.
  • Look down at the mat between your hands. Breathe.


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