Yoga: Side Plank - United States

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#521 Yoga: Side Plank.

Yoga

Yoga: Side Plank.

Yoga.

Begin in the plank position hips, shoulders, head all in one line. Hands underneath the shoulders and feet hip-width apart, navel pulled in towards the spine, pelvic floor lifted. Pick the right foot up and float it across to the outside of the left foot, keep the abdominals contracted and inhale float the right arm up towards the sky. Be sure that the left hand is underneath the left shoulder. Don't allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky. The right foot is back, the left foot is forward and the shoulders are relaxed down away from the ears. To increase the difficulty of this pose, lift the right leg up and place the right sole of the foot onto the inside of the left knee. Don't allow the left hip to collapse down towards the floor. Maintain a straight line all the way down from the left foot to the left armpit. Keep the right knee and the right arm pointing up towards the sky. The abdominals are the power center for this pose, so don't lean onto the wrist or the feet to support the pose. To increase the difficulty of this pose, lift the right leg up and grab the big toe with the first two fingers of the right hand. The weight should balance to the outside of the left foot and then the left palm. Once again, keep a straight line from the left foot all the way to the left armpit. Don't allow that left hip to droop down towards the floor. Keep the right leg straight look up towards the sky. Hold this posture for 5 deep breaths. Repeat on the other side.

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