Low Plank

ardha Phalakasana

Level: Intermediate

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Instructions

1. From table position, lower the forearms to the floor and step both feet back four to five feet into a push-up position.

2. Spread the fingers wide apart with the middle finger pointing forward and press the forearms down into the floor. Tuck the tailbone under and strongly engage the abs to bring the legs, hips and torso into one straight line. Press the crown of the head forward and with the toes tucked, press the heels back.

3. Breathe and hold for 1-4 breaths.

4. To release: bend the knees to the floor into Child pose.

Benefits + Contraindications

Benefits: Low plank pose strongly builds core body strength, lengthens the spine and strengthens the abs, upper arms, shoulders and low back muscles.

Contraindications: Recent or chronic injury to the hips, arms, abdomen, back or shoulders.

Modifications + Variations

Modifications: Bend both knees to the floor. 

Variations: This pose is a variation of full Plank pose.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Table, Sphinx.

Use one or more of the following postures to build a sequence ending after this pose: Dolphin, Table, Child.
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