Monday, June 21, 2010

Upward Plank Pose

Upward Plank Pose


For this week's pose, I wanted to focus on something that would open the chest and offer the great remedy for all of our forward motion in life. We are constantly rounding our shoulders forward when we drive, type, write and in many of our other daily activities. Even when we are just sitting we don't give it a second thought to round forward or slouch.

Upward Plank strengthens the arms, wrists & legs. It also stretches the shoulders, chests and front ankles. Its an awesome remedy for fatigue and helps open the heart and chest area.

How to Get in and out of Upward Plank Pose

1. Sit in Dandasana (Seated Staff Pose) with your fingers tips behind your bottom. You want the fingers to point forward towards your buttocks. Your legs are extended along the mat, but if you need to modify you can bend the knees and bring your feet onto the mat.

2. Exhale and lift your bottom off the floor pressing your hips upward. Push through your thumbs and your big toes.

3. Squeeze the shoulder blades in towards one another.

4. Drop the head back but me mindful not to compress your neck.

5. Breath and hold for 30 seconds to one minute.

6. Exhale and lower your bottom back down to the mat coming back into Dandasana (Seated Staff Pose)

Open your heart and give the shoulders a much needed stretch while strengthening you arms and legs. Namaste.


  1. I like this one. "Remedy for fatigue?" Yea, I totally need this one! Can't wait to see you in class tomorrow :)

  2. I'm going to do this...umm, yesterday!