How to do plank pose

Start in downward facing dog and bring the weight forward on top of your hands so that your shoulders are directly above your wrists (not beyond them). Position your bottom so that the back of your torso runs parallel to the floor, making sure the bottom is not sticking up in the air.

Be careful not to sink in the waist so keep drawing the belly to the spine and the front ribs in to the body. Push the backs of your legs towards the ceiling and tuck the tailbone. Protect your wrists by pushing in to the knuckles and rolling outwards through the shoulders and upper arms.

If it hurts your wrists then interlace your fingers and take the elbows to the floor underneath your shoulders which turns this pose in to Dolphin Plank. Hold for 10 breaths and repeat 3 times.

Photo by Nadia Rihani YOGA VILLAGE SYDNEY Aug 21, 2012

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