BENEFITS
- Strengthens the arms, wrists, and shoulders
- Prepares the body for arm balances
- Strengthens the core
CONTRAINDICATIONS
- Wrist injuries and recent surgeries
- Carpal tunnel syndrome
- Slipped discs, along with other spinal issues
- Pregnancy
HOW TO
- Come into Plank pose. Make sure your hands are aligned beneath your shoulders, and distribute your body weight evenly between your hands and feet.
- Exhale and bend at the elbows. Slowly lower your body until it’s parallel to the floor, a few inches above your mat, and your arms are at a 90-degree angle. Hold your elbows in close to your ribs.
- Engage your abdomen and thighs to maintain length in the spine. Do not let your shoulders come lower than your elbows. (This will help protect your rotator cuff.)
- Lower your gaze so you are looking straight down, keeping your neck in line with your spine.
- To release, exhale and push up into Upward-Facing Dog. Beginners may lower down to the abdomen, preparing for Cobra pose.
MODIFY OR REPLACE
- Knees-Chest-Chin pose
- Bharmanasana (Tabletop pose)
SEQUENCING TIPS
Before:
After:
TEACHING CUES
- Ground down through all four corners of your hands.
- Reach long through the legs, activating the leg muscles.
- As you exhale, lower down.
- Keep your arms hugged in close to your torso.
- Keep your neck long.
VARIATIONS
- Raise one leg as you lower down into Chaturanga. Keeping the leg raised, inhale and come up into Upward-Facing Dog.
WATCH OUT FOR
- Collapsing hips down
- Shoulders dipping below elbows
- Compressing low back
- Elbows flaring out to the sides
