The Upward Plank
Focus: Arms and Wrists
Level: Intermediate
Total Time: 30 seconds
Indications: thyroid, abdominal organ function
Contraindications: wrist injury, modification for neck injury
The Upward Plank
Note:
The upward plank builds strength in your arms and wrists as well as your legs while stretching your ankles, shoulders, and chest. Anyone who has experienced a wrist injury should avoid this pose. Individuals who have experienced a neck injury should use a wall or chair seat to support their neck in this pose.
Pose Instruction
- Begin by sitting in the staff pose Sit down on the ground and stretch your legs straight forward, flexing your ankles and bending your toes back toward your torso, which is straight and tall.
- Place your hands lightly atop your thighs, palms downward, as you shift them slightly inward and press them into the ground. Breathe deeply in, then slowly out.
- Continue to sustain slow, full breathing as you place your thumbs under the edge of your armpits and let the upward force lift your entire torso until your head is straight above your heart, which is directly above your hips.
- Sustaining this tall torso, lower your arms to your sides, touching the ground with your fingertips to steady your posture and balance.
- Remain in this position as long as you want.
- Place your hands a few inches behind your hips and point your fingers forward. Bend your knees to plant your feet on the ground with your heels about 12 inches away from your hips; then rotate your big toes inward.
- Breathe out, press your hands and the insides of your feet into the ground and raise your hips until your body and thighs are parallel to the ground and your arms and shins are perpendicular.
- While keeping your hips in place, straighten out your right leg followed by your left leg. Raise your hips a little higher without causing your hips to firm. Raise your chest while pressing your shoulder blades together across your back.
- Gently tip your head backward without shortening your neck. Stay in this position for 30 seconds.
- To release, breathe out and lower yourself back into the staff pose. Stretch your legs straight forward, flexing your ankles and bending your toes back toward your torso, which is suspended by an invisible string that runs up to the stars.
Disclaimer
In this article, I have shared The Upward Plank : Yoga For The Arms and Shoulders. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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