pah-lah-KAHS-uh-nuh
A core-strengthening powerhouse that builds structural integrity. It is the essential bridge in Vinyasa transitions, demanding total body integration and focused breath.
Shoulders over wrists.
Body in one long, straight line.
Press the floor away.
Hands shoulder-width apart, fingers spread wide.
Index fingers pointing forward.
Puff up the space between the shoulder blades.
Draw the tailbone toward the heels.
Keep the neck in line with the spine; look slightly forward of the fingers.
Strengthens arms, wrists, and shoulders
Tones the entire abdominal region
Prepares the body for arm balances
Builds stamina and willpower
Place your hands on blocks to reduce the angle of the wrists or squeeze a block between your thighs to engage the core more deeply.
Press your heels into a wall while in plank. This ensures your legs stay active and prevents your weight from shifting too far into your wrists.
Stand to the side. Place one hand between their shoulder blades. Ask them to 'push your hand up' to engage the serratus anterior.
Do not push them down; let them push you up.
Stand to the side. Use hands to guide hips up (if sagging) or down (if hiking) to create a straight line from heels to crown.
Watch for lower back sagging.
Hold your stomach tight
Tighten your core by pulling your belly button towards your spine to support your lower back.