31 Days of Yoga – Plank (Phalakasana)

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Welcome to day 19. Today’s position is the plank pose. This is a very popular pose with a variety of variations. This is an empowering that strengthens the Solar Plexus Chakra.

To perform plank: Begin on your hands and knees and place your hands shoulder-width apart spreading your fingers wide. Press your finger pads down to take pressure off your wrists. Gaze foward keeping a healthy curve in your neck. Shoulders should be back and chest open. Tighten your abdominal muscles and extend one leg back at a time placing your feet hip-width apart. Keep your spine long, pelvis neutral, and scoop your tailbone slightly. Squeeze inner thighs. Hold for 30 seconds or longer while breathing deeply. Relax. Stay safe. 😷

Benefits of Plank Pose:

• Builds mental & physical endurance
• Improves muscle tone of arms, shoulders, and core
• Tones abdomen
• Strengthens spine

Other posts in this series: ⬇

• Book Review: The Ellie Dwyer Series by Diane Winger
• DIY Dog Toys
• Easy Cheese Tortellini Soup
• T-Shirt to Vest Transformation
• 31 Days of Yoga – Plough (Halasana)
• 31 Days of Yoga – Dolphin Plank (Makara Adho Mukha Svanasana)
• 31 Days of Yoga – Extended Side Angle (Utthita Parsvakonasana)
• 31 Days of Yoga – Boat (Paripurna Navasana)
• 31 Days of Yoga – One Legged Table (Bharmanasana)
• 31 Days of Yoga – Triangle (Trikonasana)
• 31 Days of Yoga – Crescent Moon (Anjaneyasana)
• 31 Days of Yoga – Pigeon (Ardha Kapotasana)
• 31 Days of Yoga – Bridge (Setu Bandha Sarvangasana)
• 31 Days of Yoga – Four-Limbed Staff (Chaturanga Dandasana)
• 31 Days of Yoga – Side Plank – Vasisthasana)
• 31 Days of Yoga – Legs Up the Wall (Viparita Karani)
• 31 Days of Yoga – Plank (Phalakasana)
• 31 Days of Yoga – Seated Forward Bend (Paschimottanasana)