plank

kumbhaka

Plank pose builds upper and core body strength, lengthens the spine and strengthens the low back muscles.

From forward fold step or jump both feet back 4-5 feet into a push-up position.

Spread the fingers wide apart with the middle finger pointing forward, press into the palms with the arms are straight.

Tuck the tailbone under so the legs, hips and torso are one straight line.

Press the crown of the head forward and with the toes tucked, press the heels back.

Breathe and hold for 1-4 breaths.

To release: either step/jump into forward fold, bend the knees to the floor into child or bend the elbows and lower down into kataranga.

Bend both knees to the floor.

Recent or chronic injury to the hips, arms, back or shoulders.

Recent or chronic injury to the hips, arms, back or shoulders.