FITNESS Yoga pose of the week: Plank and side plank

Increase your core strength


Yoga
Lee Kennedy

The torso is the body’s powerhouse, most of our movements, whether we sit, stand for long periods, bend down to pick up something, or twist around to reach, are powered by the torso.
The core muscles extend from the pelvic floor, through the abdominal muscles, and up to the diaphragm. These core muscles, along with the back muscles and buttocks, form the centre of the body’s strength, stability and movement. To best condition and strengthen this core area, try to vary your exercise routines from day to day, to continually challenge the muscles in different ways.
The following two yoga postures engage all four layers of the abdominals more than any other abdominal exercise out there.

Plank pose

• On your hands and knees, place your hands slightly forward of the shoulders – you will find they come in line with the shoulders once you are up in the pose
• Place the feet hip-width apart
• Ensure your fingers are pointing forward and your arms are locked straight by pressing the outer arms inward
• Turn the toes under, lift the knees off the floor and straighten the legs
• Lift the inner thighs upwards and press back through the heels of the feet
• At the same time, tuck the tailbone in, keeping the buttocks in line with the spine and legs
• Roll back the shoulders and look slightly forwards
• Hold for three to five breathes, working towards staying there for one minute
• Release and rest back on all fours

Side plank

• From plank pose, shift the weight of the legs onto the outside edge of the left foot
• Stack the right foot on top of the left and place the right hand onto the right hip
• Turn the torso to the right and support the weight of the body on the outer left foot and left hand
• Tuck in the tailbone and lift the lower hip to maintain a straight line
• Keep the head and neck in line with the spine
• Finally, turn to look up at the raised hand
• Hold for three to five breathes, working up to one minute
• Come back to plank and repeat on the other side

Lee Kennedy qualified with The BKS Iyengar Yoga Association UK, the YTTC and Ana Forrest of Forrest Yoga. She specialises in pregnancy-related yoga and also studied with Janet Balaskas, founder of the Active Birth Foundation, UK. Call 0863906343 for more information.