PARTIAL & FULL PLANK POSE

1. Lie with front flat on floor, body in a straight line, legs together. Rest chin on the floor, face looks straight ahead. Relax arms by sides with palms to ward the ceiling.

2.Spread legs 12 inches apart, tuck toes under and push heels away from body.

3. Pull knees up and stretch out the legs straight.

4. Bend elbows up close to shoulders and place palms of hands to floor in line of shoulder area. Fingers are spread apart and pointing forward to give support.

5. Face will be looking FORWARD in the PARTIAL PLANK POSE, elbows will stay bent at sides. Breathe in as you move your face forward..

6. In the FULL PLANK POSE arms will come up supporting the torso(as shown in photo below) legs will be straight.

7. Breathe out as you push the weight of your body on your palms and toes. Keep body parallel with face forward.

8. Care should be taken to avoid strain when lifting the body from the floor. Breathe normally once into the pose.

9. Exhale as you lower out of the pose. Once forehead is on the floor, turn head to the side and rest on cheek area. Arms will lie on either side of body palms toward the ceiling and heels will fall apart as you rest between poses.

CAUTIONS: Do not practice if you have any back problems. Do not practice if you have arthritic wrists or shoulders. Practice with caution if you have arthritic hips.

BENEFITS: The Plank Pose strengthens shoulders, arms, wrists, tones abdomen, and strengthens leg muscles.