Plank and Modified Plank
As a builder of strength, plank is touted as one of the best. Plank is the foundation for several yoga poses and builds strength throughout our entire body.
I remember hearing Cher, at the age of 72, say, “and I can still hold plank for 5 minutes.”
However, we do not have to hold plank for 5 minutes to receive its benefits.
Like everything in yoga . . . we begin where we are today . . . and build upon it.
Full Plank
We can easily move into plank from several poses . . . Downward Facing Dog, Tabletop, and Child’s pose, all of which we on our hands and feet or knees.
From all fours, we bring our hips in line with our neck and heels, creating one long line from the crown of our head through our heels. Our shoulders are positioned slightly forward of our wrists. Our toes are tucked under and our legs are straight creating a straight line from our heels through our legs, up our spine through our neck and head.
Our gaze is to the floor.
We push through our shoulders, pushing our arms and hands into the ground.
We pull our core up to support our back and engage our glutes and calves to support our legs pushing back and through our heels.
We are mindful to keep our hips down . . . creating a straight line from our head through our heels.
On the inhale, push down through our shoulders, arms and hands, and back through our legs and heels.
On the exhale be mindful to maintain the dynamic tension and do not let our bodies collapse.
We may begin by taking ten deep breaths and work up to 5 minutes to be like Cher!
Modified Plank
Modified Plank is Plank Pose on our knees. Modified Plank is a great way to practice and learn the basics of Plank, making it easier to transition to the full expression of Plank.
From Child’s Pose, we move forward positioning our shoulders slightly forward of our wrists. We remain on our knees and the tops of our feet remain on the floor.
We create a straight line from our knees through our legs, up our spine and through our neck and head.
Our gaze is to the floor.
We push through our shoulders, arms and hands into the ground.
We pull our core up to support our back and engage our glutes to support our legs.
On the inhale, push down through our shoulders, arms and hand, and back through our glutes, feeling our core engaged.
On the exhale be mindful not to let our bodies collapse.
We may begin by taking ten deep breaths and work up to 1 to 2 minutes.