Lifelong Yoga by Sage Rountree & Alexandra DeSiato
Author:Sage Rountree & Alexandra DeSiato
Language: eng
Format: epub
ISBN: 9781623171445
Publisher: North Atlantic Books
Published: 2017-05-25T04:00:00+00:00
Plank on Knees
To be kinder to your low back while working your core, keep your knees on the floor as you hold plank (Figure 5-5). They will need to be slightly behind your hips, not directly beneath them. Your hips will be lower than your shoulders. Stay for five to fifteen breaths. Rest and, if you like, repeat.
Elbow Plank
Figure 5-6. Elbow plank
Elbow plank (Figure 5-6) relieves the pressure on your wrists, while helping you develop shoulder stability and offering a continuing challenge for your core. From hands and knees, drop your elbows just under your shoulders, then step your legs back to plank. (Modify with knees down, if you prefer.) Your forearms can stay parallel, or you can clasp your hands together—see what feels best for your shoulders. If you feel this in your low back, hug your belly even deeper and lift your hips a few inches. Stay for five to fifteen breaths. Rest and, if you like, repeat.
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