This demanding pose strengthens the entire upper body, particularly the pectorals, shoulders and upper back, triceps, wrists, and the abdominal muscles. It is vital that you lift and lock your abs towards your spine, or you will have a saggy plank that stresses the shoulders and lower back.
Begin on your hands and knees, with your back long and straight, and your head in line with your spine. Stack your shoulders directly on top of your wrists, and spread your fingers wide. Step your feet back until you are balancing on your toes and hands in a push-up position. Send energy out through your heels and the top of your head, stretching your body in opposing directions. Press the floor away by rooting down through your hands and contracting your upper arms in towards each other. You should be in one long, diagonal line from the top of your head through your shoulders and hips and out through your legs. Don’t let your shoulders hunch up by your ears; keep your neck long and free. Make sure your hips are level with your shoulders, then squeeze your abs in and up to stabilize you in the pose. Hold for at least 5 – 10 deep breaths, in and out through the nose. Drop your knees and curl into child’s pose.
If practicing Plank with your child, do not expect perfect form. This is a very difficult pose for young bodies with limited arm and chest strength. They will probably only be able to hold the pose briefly, and that is okay. Encourage them to straighten their backs and arms. You can spot them in the pose by helping them lift their hips into alignment. Direct them to imagine that they are like a long, straight slide at the park. You can even get their favorite stuffed animal and have it “ride” down the slide from their heads to their feet!
