6 PLANK POSE VARI­A­TION

Yoga Journal - - HOME PRACTICE -

Be­gin in Down­ward-Fac­ing Dog, find­ing length in your spine. Hold for 5 breaths, then roll for­ward to Plank Pose. Make sure your shoul­ders are stacked over your wrists, heels over toes. Straighten your arms and en­er­get­i­cally draw your wrists to­ward your toes, en­gag­ing your core. Hold this pose for 5–10 breaths. Then lower one arm down, and then the other, into Fore­arm Plank (pic­tured). Iso­met­ri­cally move your fore­arms closer to­gether. Stay here for 5 breaths. Then, press into one hand, then the other, com­ing back to Plank Pose. Lift back to Down Dog. Re­peat 6 times, al­ter­nat­ing which hand ini­ti­ates the lift.

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