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Forearm Plank: Foundation Yoga Pose Series

MAKARA ADHO MUKHA SVANASANA

Level 1: Beginner

Benefits:

  • Strengthens the arms, legs, gluteals, and core
  • Stretches the hamstrings, calves, shoulders, and arches of the feet
  • Promotes lengthening of the spine and good posture
  • Encourages focus, concentration, and can relieve stress
  • Good prep pose for arm balances and inversions

Contraindications/Cautions (consult your physician):

  • High blood pressure
  • Inflammation/injuries to the neck or shoulders
  • Carpal tunnel syndrome
  • Ear infections or vestibular disease
  • Eye infections or glaucoma

 

9O4A1427

 

  1. Start in an all-fours table top position and inhale.
  2. As you exhale move the hands forward and lower down on to the forearms, ensuring the elbows are beneath the shoulders, and pressing the palms of the hands and forearms firmly into the mat.
  3. Inhale and engage core, moving the feet back, tucking the toes, and straightening the legs.
  4. Exhale and lengthen out through the top of the head and through the heels of the feet. Engage the abdomen up towards the spine, find breadth through the upper back and shoulders, and keep the neck relaxed.
  5. Remember to breathe! Take as many inhalations and exhalations as you want to/are able to, and when you are ready to come down exhale the knees down to the mat and relax back in Child’s pose.

 

Makara adho mukha svanasana
Try to keep the hips balanced and lift up evenly on both sides

 

NOTES:

  • Can be done as repetitions or as part of a flow
  • To modify the posture you can follow steps one and two but instead of straightening the legs you can gently move the knees back but keep them on the floor for a supported version
  • As you improve try starting in Downward Facing Dog and moving forward into plank, and then lowering down onto the forearms
  • To intensify the posture you can try lifting one leg up at a time for a couple of breaths
  • You can look forward in the posture but if you have any neck discomfort keep the neck in alignment with the spine (as shown in the pics)

IMG_3035If you found this useful, please feel free to share with your friends and colleagues!

 

 

 

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