Here’s your guided 30 day Yoga Plank challenge.
Core strength is a very important part of our ability to cope with whatever life throws at us. Directly linked to the Third Chakra (our sense of Self), as we build strength with the Yoga Plank Challenge we learn to stand in our power. And no matter where we start – there is always improvements available to us. Begin with a benchmark test of where you are at with the Forearm Plank. Set aside time each day to do one of these poses. There is a schedule for the month that you can download by entering your email below:
As with all yoga poses there are options. Perhaps start (or finish) with knee(s) down (core engaged), or standing (supported by a bench), the objective is to build strength in the core (from hips to shoulders). This will help improve posture and balance, increase metabolism, and improve overall mood. If you have any injuries, or pre-existing conditions, please check with your medical professional before starting out. Check out the YouTube video instructions here.
Forearm Plank
Elbows are under shoulders and hands parallelEngage core by drawing navel to spine
Push heels back and draw kneecaps up to engage legs
Neck is long and eye-gaze down to floor
Forearm Side Plank
Elbow directly under shoulder
Hips raised and core engaged
Feet flexed and top leg rest on balancing foot (or in front on the floor)
Hand on hip or raised straight and strong
Eye-gaze directly ahead or to the raised hand
Plank
Drop hips so body (including head) is in one long line
Push through heels to straighten legs
Keep arms strong and chest wide
Engage core muscles
Side Plank
Hand directly under shoulder with hand pointing forward
Body stays strong in one long line
Drop to one knee if necessary but keep core engaged
High Plank with Leg Lift
Start with a strong High Plank
Engage core
Leg is only lifted hip high, point toes to lengthen leg
Keep shoulders over hands
Reverse Plank
Hands shoulder width apart and fingers facing forward
Push through hands to lengthen the spine
Point toes and lift kneecaps to strengthen legs
Look up (not back) to protect the neck
