DAY 11 - Plank Pose #wildlove30days


Day 11 of the #wildlove30days yoga challenge



Plank Pose - Kumbhakasana or Phalakasana


  1. Starting in a table top position align the shoulders over the wrists, press the floor away and allow the upper back to broaden (the video tutorial is so good for this one).

  2. On an exhale hug your lower ribs in and draw your belly button in towards the spine.

  3. If you feel strong and engaged this can actually be your plank posture.

  4. Moving a little deeper with the knees still on the floor walk the hands forwards so they are not under the shoulders any longer.

  5. On your next exhale shift the body weight forward so the shoulders align over the wrists once more and your pelvis aligns with the knees-shoulders. Be mindful not to let the hips 'sink' but rather use your core to suspend the pelvis where it is.

  6. Final step, start back in your table top. Engage core, push the floor away, broaden upper back and stretch one leg back, tuck the toes under and push through the heel.

  7. Exhale to step back with the second leg, you bum will NOT lift and your hips will NOT sink!! Maintain this even balance between the hands and feet, push down, press back, draw in!!

  8. 5-10 deep breaths in which ever variation you choose!