How to do Yoga Plank Pose With Leg Lifts

The yoga plank pose is a great exercise to help build upper body strength. It is a challenging exercise, especially for women who tend to have weaker upper bodies. Postures such as the plank pose are also very beneficial for those with or at risk for osteoporosis. This is because they involve weight-bearing on your hands, arms and wrists, which helps to make the bones stronger. This is important as the wrists are common areas that break when those with osteoporosis fall. Adding a leg lift to this posture will add an extra benefit of placing additional stress on the arm bones as well as toning the buttocks muscles.

Difficulty: Easy

Instructions

1. Come into plank pose which is basically like the top movement of a push-up. The hands should be directly under the shoulders. The hips should be level with the shoulders and not lifted up.

2. The back should be straight and not arched or rounded. The legs are straight and the feet together. Keep the abdominal and buttocks muscles contracted to help support the back.

3. Lift your right foot off the floor. Keep the knee straight, the foot flexed and only lift up to hip height. Be careful to not lift the leg too high, which can cause the back to arch.

4. Slowly and with control place the right toes back on the floor.

5. Do 8 to 12 repetitions. Repeat with the other leg.

6. Lower one knee to the floor as you are lifting the other leg if this is too difficult to start with. With practice, you will become stronger and eventually work up to keeping both legs straight.

Tips & Warnings

• If your wrists are sensitive, either come onto fists rather than flat palms, or lower down onto your forearms.
• Maintain proper form. There is a tendency to let the hips lift up or let the stomach drop and the low back arch. Maintain a straight line from your shoulders to your heels, and keep the abdominal and buttocks muscles contracted.

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