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Yoga Bytes - October 19, 2007
Plank (or Inclined Plane)
It's easy for many of us to lose strength in our arms and shoulder (not to mention the core -- back, sides and abs) because our lives simply don't call for that kind of strength. What we're not so aware of is the consequences of weakness in these areas. When our muscles lose strength we lose strength in the bones as well. We also lose the stability strong muscles provide to our joints and back so that injuries are more serious.
Begin by standing facing a kitchen-style chair that's braced against a wall or counter. With your hands resting on the front edge of the seat, take a few steps back -- arranging your body into a straight line from your heels to your head -- your shoulders should be directly over your hands. Have a friend or family member check to see whether your hips are sagging or whether your body bends at the hips. Ask your helper to coach you into as straight a line as is within your power. Breathe deeply and slowly. Hold this position long enough to feel you've done something -- or until the phone rings, whichever comes first.
This is a simple pose that can be adjusted for your individual degree of fitness. If the chair is too low for you to start with, use the table or kitchen counter. As you grow stronger, you can choose lower and lower support for your hands: table, chair and, ultimately, the floor. The trick is learning to feel when your body is in a straight line -- like a plank. Ask the kids! They'll tell you.
