The plank pose strengthens the arms and wrists as well as activating the core muscles and legs. It’s a fantastic pose to warm the entire body up before jumping in the saddle.
How to do the plank pose:
- Begin on all fours with the hands shoulder width apart and the knees hip width apart.
- Take the hands a step forwards of the shoulders.
- Tuck the toes under and lift the knees away from the floor, straightening the legs so that the body comes into a straight line.
- Keep the arms straight.
- Firm the lower abdominals in and firm the back of the thighs up towards the ceiling.
- Tuck the tailbone towards the heels.
- Lift the chest very slightly forwards. Stay here and breath for 5 to 10 breaths.
- You can also enter this pose from Face Down Dog by bringing the shoulders forwards over the wrists.
- To add more challenge try lifting one leg at a time off the floor.
- To make the pose easier try holding for a shorter time and slowly build up to a longer hold.
What to watch out for:
- Make sure the shoulders are over the wrists.
- Try not to lift the hips up – work towards getting the body in a straight line.
- Wrist problems – Donʼt hold the pose for as long and if there is any pain the wrists release off straight away. To avoid using the wrists you can do this pose with the elbows down and the forearms resting on the floor.
Our instructor is Polly Clark; yoga teacher and founder of Mountain Yoga Breaks who offer weekends combining mountain biking and yoga in the beautiful Welsh countryside.