JAI ON EARTH Discovering Our Planet

Many yoga poses include the plank pose. such as the Sun Salutations. It can, however, also be practiced independently. once you’ve mastered the fundamental position. Hold it for thirty seconds, a minute, or even two or three minutes to push yourself. Do not forget to breathe.

Inhale from below and move your weight forward until your shoulders and wrists line up. At the same moment, spread your toes and reach back with your heels as you land on the balls of your feet.

Rotate your outer upper arms externally such that your inner elbows draw forward while keeping your arms straight and parallel to one another.

As you maintain the position, expand across your collarbones to lift your sternum, soften the space between your shoulder blades, and melt your heart. Rotate your inner thighs on the inside. maintaining a solid thigh. Extend your tailbone all the way down to your heels. Hold for one to five breaths.

Level: Beginner Time: 1–5 breaths Benefits: • Strengthens the core and arms Watch out for wrist problems. Glutenous mediums glutenous maximums