Yoga Sun Salutation: Plank Pose

Video Transcript

"So our next pose we're going into is the plank. Start it in mountain, inhaling up, reaching up and back, exhale, pitching forward, flat back all the way down into a standing forward fold. From this position you want to soften your knees until your hands touch the floor, and you can either step one foot at a time back through a lunge into your plank, or ideally from this position you want to hop back directly into your plank, and the form in this position is that your wrists are directly underneath your shoulders and your back forms a straight line. Spreading the fingers nice and wide, weight evenly distributed. If you find that it hurts your lower back you can lift the hips up slightly, or if it's bothering you a lot you can drop one knee to make the form a little bit easier. If you would like to make it more advanced from this position you can either pick up one leg, holding this pose, or some people like to add tricep pushups while they're doing the plank. So here you are, wrists directly underneath the shoulders, body in a straight line, pulling the pelvis in, navel into the small of the back, working the core, strengthening the shoulders. This is your plank."