How to do Plank Pose - Kumbhakasana

Plank pose or Kumbhakasana (from Sanskrit) - "kumbhak" means "breath retention" and "asana" means "pose"
 
Plank pose is a part of the Surya Namaskara (sun salutation), usually used as a transition pose, however can be practiced to build core strength and stamina.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why you should practice Plank pose:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ engages all of the core muscles of the body, including the abdomen, chest, and low back⠀⠀⠀⠀⠀
✔️ builds strength in your arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances⠀⠀⠀⠀⠀⠀
✔️ builds endurance, stamina and determination⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀
Contraindications:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚫 carpal tunnel syndrome⠀⠀⠀⠀⠀⠀
🚫 osteoporosis ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Beginner tips:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
▫️ practice the pose on your knees in Half Plank Pose or on your forearms⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Extra tips:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 To deepen the pose - try lifting one leg at a time or lifting one leg and the opposite arm
👉 Plank pose is a great tool to strengthen the body but only when it’s done with the correct alignment - try to follow all the steps and ask somebody to take a photo or record a video 
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤔 How to?⠀
⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Start on your hands and knees in Cat Cow pose. Place your wrists directly under your shoulders. Spread your fingers, point your middle fingers directly to the top edge of your mat, press firmly through your palms. Distribute your weight evenly across your hands.
2️⃣ Look down between your hands, lengthening the back of your neck and drawing your abdominal muscles toward your spine. On your exhale tuck your toes and start lifting your knees off the floor. Distribute your weight evenly between your heels and the palms of your hands. 
3️⃣ Bring your body to one straight line. Engage your glute muscles. Make sure your hips are not sinking too low or sticking up in the air and your lower back is straight.
4️⃣ Keep the space between your shoulder blades wide while broadening across your collar bones. Press balls of your feet onto the mat. 
Stay here for 5 cycles of breath or if you're looking to build stamina - up to 5 min
To come out of this pose on your exhale bend your knees and come back to your hands and knees.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you practice plank pose by itself?
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

34 comments

pRaZslfq

XdtYyeNx

iqBFkGKULhYOcnQ

AYRwTIXmQJFDh

iwozemu
Without Prescription[/url] Amoxicillin 500 Mg pyn.rzjf.almastory.com.mqh.dj http://mewkid.net/when-is-xuxlya/
abeyuvivoyo
No Prescription[/url] Buy Amoxicillin Online rwh.orer.almastory.com.wra.wn http://mewkid.net/when-is-xuxlya/
iiyosimoxoyac

] Amoxicillin No Prescription eta.cwds.almastory.com.ayt.ko http://mewkid.net/when-is-xuxlya/

Leave a comment

x
x