Venus Rising

Yoga for LivingIssue: Libra 07

Strengthen Your Core With Mountain and Plank

PLANK

A challenging posture, plank requires that we remain steady and strong even when the sensation gets intense.

Come into a table top position with your hands under your shoulders and your knees under your hips. Spread your fingers wide and tuck your toes under. Scan your awareness through your spine and feel even length through both the front and the back of the body. The sitting bones reach back toward the wall behind you, and the crown of the head reaches forward. Draw the front lower ribs into the body, and soften the space between the shoulder blades toward the floor. While maintaining the structure of the back, extend one leg at a time until the whole body is parallel to the floor. Gently squeeze the creases of the elbows towards each other and continue to soften the space between the shoulder blades toward the floor. Now, engage the legs. Reach firmly through the heels, and lift the inner thighs toward the ceiling. Draw your navel into your spine, and move your tailbone toward your heels. As the heels reach back, lengthen the base of the skull away from the shoulder blades, and gaze to the floor just between your hands. Hold for three to five breaths, and feel the structure of the pose. 

Avoid injury! When practicing yoga, listen to your body and take responsibility for your safety. Always move gently into poses, and do not push too hard.