The Plank – (called sometimes High Chaturanga)
The Plank posture is a good precursor to more challenging arm balances postures.
In the Plank the body is in a straight line from the ears, through the shoulders and hips, to the heels. The body should not arch or sag.
During performing this posture the abdominal muscles are kept lifted throughout. If your body starts to shake, release the posture, relax for a moment and start to hold the Plank again.
Mostly the Plank targets the abdominals (muscles responsible for holding in the stomach and giving the appearance of a flat stomach), but it can be an excellent way to get a full body challenge. In order to do the Plank properly, there must be integration of all the core stabilization muscles, and the arms, as well as keeping the gluteus (large muscles which form the buttock) and legs active.
The Plank posture is a well-known exercise that can be seen in many exercise systems. It is one of the most popular exercises for developing core strength and stability. It strengthens muscles of the arms, shoulders and the spine, and strengthens the wrists.
This posture improves nervous balance and develops a sense of inner equilibrium and harmony.
The Plank is a preparatory posture for more advanced and demanding poses in yoga classes having many benefits. It can be done even by a beginner; however in one health condition the Plank posture is strongly not recommended.
One reason not to do the Plank posture:
1) If you have a Carpal tunnel syndrome, do not attempt this posture.
(It is compression of the median nerve at the wrist, which may result in numbness, tingling, weakness, or muscle atrophy in the hand and fingers. The disease typically affects the thumb, index, and middle fingers and is often particularly troublesome at night).
Caution: Always check with your doctor if you have any doubts or concerns regarding the suitability of this posture for you. It is best to perform this yoga posture in presence of a qualified yoga teacher.
Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.
Mr. Subodh Gupta, a Corporate Yoga Trainer has conducted more than 500 workshops on Yoga and Stress Management. He has been interviewed by various TV channels in India and London.
For reaching to Subodh Gupta Yoga website http://www.subodhgupta.com/ and for Subodh Gupta Corporate yoga webpage http://www.subodhgupta.com/corporateyoga.html