In this pose, your body is as stiff as a board – and as strong! Many Yoga practice also includes poses that challenge the student to develop strength. Both strength and flexibility are necessary for a well-rounded practice and a balanced life. Up-Plank Pose and Down-Plank Pose (Chaturanga Dandasana) will strengthen your arms and upper body. The first part of the pose is possible for almost everyone to try; second requires much more strength.
Sequence:
- Starting position, Lie on your stomach with your palms flat on the floor beneath your shoulders and your forehead resting on the floor.
- Breathe in.
- Breathe out, tuck your toes under, lift your bottom into the air, and raise your head. You should be resting on eight parts of your body: your toes, your knees, your chest, your chin, and your hand. Your back is arched, and your head is raised. As you lift your bottom, your knees will forward slightly on the floor.
- Stay there for a few breaths.
- On an out-Breathe, untuck your toes, lower your stomach, and return to the starting position.
In Detail:
Begin with Up-Plank Pose, spread your mat on a firm and level surface and get down on your hands and knees. Exhale and slowly stretch one leg back so that the knee is straight. With the next exhalation, place your other leg beside it. Your feet should be about 6 to 8 inches apart, and your toes curled under. Balance on your hands and your feet. Make sure that your body is in a straight line form your shoulders to your feet. Keep your breath fluid. Hold for three to five breaths and come out by bending your knees and sitting back on the floor. Repeat this pose up to three times.
How it’s good for you:
Stretches the stomach. Strengthen the lower back. Practicing Up-Plank Pose (Chaturanga Dandasana) not only do these poses strengthen muscles of the upper body and torso but they also give you a boost of energy and confidence.
Caution:
Do not practice Up-Plank Pose (Chaturanga Dandasana) if you are suffering a wrist injury, especially from repetitive strain injury. Also this hurts your knees, put cushioning under them.
