Yoga Pose of the Week: Low Plank


Chaturanga Dandasana 

By Elizabeth Vanderpool

Photo by Mark Vanderpool

Low Plank is an energetic pose that strengthens the muscles of your arms, your back and your entire core.  It is one of the foundation poses of a power vinyasa (flow) practice.

Low plank
Low plank

Begin in High Plank, or the top of a push up, with your shoulders stacked directly above your wrists. Bring your upper body toward the front of your mat and begin to slowly lower down.  Maintain a strong straight line from your heels to the crown of your head.  Keep your elbows stacked directly above your wrists and close to your body!  Lower to a hover about five inches above your mat or until your shoulders line up with your elbows. Your legs are straight and strong and your feet are hip-width apart behind you.  Press your quadriceps into your thighbones and squeeze your outer shins toward one another.  Tuck your tailbone and bring the pit of your belly in and up!  Exhale as you lower.

If you are still building upper body and core strength, modify Low Plank by lowering your knees to the mat.  Maintain a strong straight line for your knees to the top of your head as you lower to a hover.

To add a greater challenge to Chaturanga Dandasana, lift one straight leg off of your mat as you lower down.  Repeat on the other side.

For more great poses visit us at Dancing Dogs Yoga in Beaufort, Bluffton or Hilton Head!

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