And the hips and the shoulders the same line. Watch this Video on Plank Pose. The next thing we're going to work is Chaturanga Dandasana. Like a top of a push up position. Press your outer arms inward and firm the bases of your index fingers into the floor. And then I come here. I'm trying to keep my shoulders lifted away from that place. Slide your shoulder blades down along the spine, firm them into the back and press the space between the shoulder blades up towards the ceiling. Press back through your heels. If you let your legs have a little siesta in plank, you’ll probably start to sag in the lower back and again, we really want to prevent that. Top ten problems & mistakes while doing planks. Try lifting one foot off the floor keeping the leg straight. Prepares the body for other arm balances. So I want to create more and more space. With straight arms, actively press the mat away from you and draw the tricep muscles in towards each other. You want to keep the shoulder blades down the back, away from the ears, creating lots of space for your neck. Repeat three times on each side. Gaia guides people on their personal transformational paths with the world’s largest library of exclusive and original conscious media. Second is the full expression of the pose. Try lifting one foot off the floor at a time. In Plank Pose a lot of emphasis is on the muscles at the core and the shoulders. But unlike the traditional crunch, the plank has the added benefit of working your arms and front side body, too. Step one leg back at a time to come into high plank position on palms, actively squeezing heels and glutes together and drawing navel to spine. While in the position, have your partner loop a strap around the topmost thighs, just where they join the pelvis, and lift up. It's better to train it right and get it right on the body than to go back later and redo it. It may seem rather obvious, but Plank really does call for power in the core to ignite the epicentre and to prevent sagging in the lower back. I find that helps make my attitude to the pose a whole lot lighter. Find & Download the most popular Plank Pose Photos on Freepik Free for commercial use High Quality Images Over 5 Million Stock Photos Garuda is the bird who managed to obtain the elixir of immortality, soma, in order to save his mother Vinata from enslavement. Press the tops of the thighs up and as you do this, lengthen the tail back towards the heels. Keep that belly in. Maintain a straight line from head to heels. If you have a more serious wrist injury or carpal tunnel syndrome substitute Plank for a Forearm Plank. Although commonly known as eagle pose, the word “garuda” in Sanskrit really refers to a great mythical bird, one with a golden body, white face, and red wings. Hold the pose for as long as is comfortable with smooth, easy breathing, working your way up to a 60-second hold. Press your tailbone down, against this lift, and lengthen along your back thighs through your heels.