High Plank | Yoga Fundamentals
High Plank is the pitstop before Chatarunga in the Sun Salutations. A pose that engages the whole body, holding this pose will get your heart-rate up in no time. This move strengthens the whole body including the core, back, arms, and legs,
How to:
From Ardha Uttanasana (Half Intense Posture) bend your knees and place your hands on the ground underneath your shoulders.
Step back one foot at a time to come into a high plank position.
Actively engage your glutes and hamstrings, and pull your navel into your spine. Press heels towards the back of the mat.
Avoid:
Avoid lifting the hips too high or letting the hips sink, this strains the lower back and releases the core muscles. Instead, keep your hips in line with your shoulders. Imagine a straight line of energy extending from ankles towards the top of your head. If this is too difficult, modify by lowering the knees down.
Avoid tucking the chin into the chest or lifting gaze up. Instead, keep the neck long and neutral and gaze down at the floor. A neutral gaze is about 6 inches to a foot in front of you.
Check your hand position to avoid placing strain on your wrists. Your pointer fingers should be parallel to one another pointing straight ahead or slightly turned out. This will help to broaden the collarbones and stabilize the shoulders.
Modifications:
Lower the knees to the floor
Muscles Worked:
Abdominals
Back
Shoulders
Legs
Arms