Plank Pose
A plank exercise is the best exercise to strengthen your core and abdomen. These exercises strengthen your hips, lower back and abdomen and improve your body balance.
It is used in yoga, by professional boxers and sports like hockey, cricket and football.
Holding a plank position giving us the following benefits :
A Healthy Posture.
Balance and Coordination.
Improves Body Alignment and Helps Avoid Illness.
Build Core Strength.
Improves Flexibility.
Improves Metabolism.
Improves Overall Mental Health.
Begin with the hands and knees on the mat, or table top pose. Align the wrists under the shoulders so that the arms are in a straight line from the shoulders down. Your wrists should be shoulder-width apart, directly under your shoulders. Your hands should be fully spread.
Tuck your toes under your feet. Bring your knees up and fully extend your legs. Shuffle your toes back to straighten out your body.
Your body should form a straight line parallel to the floor, from the crown of your head to your heels. Make sure that your tailbone is not pointed upward and that your upper back is straight. Your neck and torso should be in line with each other.
Lengthen your lower back. Press your shoulder blades into each other to lengthen your low back and point your tailbone toward your heels. Focus on your breathing to help hold the pose.
Hold For 1 - 5 min.
Balance and Coordination.
Improves Body Alignment and Helps Avoid Illness.
Build Core Strength.
Improves Flexibility.
Improves Metabolism.
Improves Overall Mental Health.
Begin with the hands and knees on the mat, or table top pose. Align the wrists under the shoulders so that the arms are in a straight line from the shoulders down. Your wrists should be shoulder-width apart, directly under your shoulders. Your hands should be fully spread.
Tuck your toes under your feet. Bring your knees up and fully extend your legs. Shuffle your toes back to straighten out your body.
Your body should form a straight line parallel to the floor, from the crown of your head to your heels. Make sure that your tailbone is not pointed upward and that your upper back is straight. Your neck and torso should be in line with each other.
Lengthen your lower back. Press your shoulder blades into each other to lengthen your low back and point your tailbone toward your heels. Focus on your breathing to help hold the pose.
Hold For 1 - 5 min.