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Asana Analysis Plank Pose Private Yoga Santa Monica Brentwood Pacific Palisades

Published on April 13th, 2013 | by Catherine Tingey

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PLANK POSE (Kumbhakasana)

An essential building block of the Sun Salutation, PLANK POSE is great for firming the midsection as well as building strength in the upper body, and the legs.

Variations include plank on the forearms (FOREARM PLANK), which is also great if you have any wrist issues or carpal tunnel syndrome.

You can turn this into an ab workout by holding for 30 sec – 1 minute on either hands or forearms.

 

ALIGNMENT

Begin in DOWNWARD FACING DOG (Adho Mukha Svanasana), come up onto the toes.

Drift forward until the arms are perpendicular to the floor, with shoulders over the wrists.

 

WORK IN THE POSE

Relax the shoulders down away from the ears, and wrap the shoulder blades down the back toward the tailbone.

Spread the collarbones wide, reaching out to the left and right.

Draw the pubis toward the navel, doing a slight pelvic tilt.

Imagine one long line of energy from the crown of the head, down the body and out the heels.

 

FOR BEGINNERS

Loop a strap around the upper arms. The strap should be wide enough such that the wrists are underneath the shoulders.

 

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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