The Plank pose tones all of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the arms, wrists, shoulders and strengthens the muscles around the spine. This pose strengthens triceps. Plank improves posture. It builds strength in the upper body. This pose has the name of plank because your body should resemble a plank of wood. The plank pose builds a foundation for more advanced poses. This pose can improve your upper neck and back posture. It strengthens and lengthens neck muscles and tones the butt. It improves balance and posture.
How to do the Plank Pose
Start off on your hands and knees (table pose). Then draw your torso forward until your shoulders are directly above your wrists and your forearms are vertical. are over your wrists and your whole body is in one straight line (like a push-up). Extend your legs behind you, lifting your knees off the ground. Press your palms into the floor. Rotate your elbow creases towards your thumbs. Draw your heart and belly button towards your spine. Lengthen your tailbone towards your heals. Keep your head in line with the rest of your body. Spread your fingers apart to distribute your weight. Relax your jaw. Draw your shoulder blades down towards your lower back and spread them away from the spine. Maintain a straight line from your head to your toes. Keep your butt aligned with your body.
To come out of the pose drop your knees and move back into the table top pose.
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