Plank Pose / High Chaturanga
Step by step:
- From Downward facing Dog on an exhalation, bring the body forward, position your shoulders right over your wrist, your body in a straight line.
- Press your hands actively in the floor, fingers spread, creases of the wrist parallel to the front of the mat. Arms straight, firm the upper arms in toward each other.
- shoulderblades move down along the spine, and firm them into the back, but press the part between the shoulderblades up towards the ceiling.
- Spread the collarbones, and lift the top of the shoulders.
- pull the navel in and up slightly.
- Pull up the thighs press the top of the thighbones up towards the ceiling. At the same time lengthen the tailbone towards your heels.
- Bring your heels towards the wall behind you.
- Look on the floor to a point some distance in front of you, eyes soft, jaw relaxed.
- You can stay in this pose anywhere between 5 -15 breaths.
- to come out you can push yourself back into downward facing dog pose or lower the knees to the floor and rest in Childpose.
Click on High Chaturanga to learn about the benefits of this pose.