Yoga Series 1 Plank Challenge

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 Low 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.

Low Plank

Low Plank

Elbows are under shoulders and hands parallel
Engage 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

Low side plank

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

High Plank

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

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

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

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