Pose of the Month - High Plank/Uttihita Chaturanga Dandasana
Welcome to October! This month the focus is on another essential element of Sun Salutations, High Plank. High Plank is an arm balancing pose that tones the abdominal muscles while strengthening the arms and spine.
Let's break down that Sanskrit name, Uttihita Chaturanga Dandasana.
"Uttihita" means "extended"
"Chaturanga" means "four limbed"
“Danda” means “staff”
"Asana" means "pose"
High Plank is used as a transitional pose in Sun Salutations and we don’t often hold for more than an inhale to exhale to Chaturanga Dandasana (Low Plank). When High Plank is practiced on its own, it is one of the best poses for increasing your strength on the yoga mat! High Plank tones all the core muscles of the body, including the abdomen, chest and low back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances. High Plank also strengthens the muscles surrounding the spine, which improves our posture. Holding High Plank for several minutes builds endurance and stamina, while toning the nervous system.
Here are some instructions for High Plank to focus on proper alignment.
Begin on your hands and knees, with your wrists directly under your shoulders. Spread your fingers wide, keep your arms straight without locking your elbows (no hyperextending) and don’t let your chest collapse. Distribute your weight evenly across your hands. Gaze forward and down between the hands, lengthening the back of your neck and draw your abdominal muscles toward your spine.
Tuck your toes and step your feet back to hip distance and parallel, bringing your body and head into one straight line. Keep your core and legs engaged, without any sagging or arching. Imagine pushing back on the wall with your heels while lengthening your tailbone towards your heels. Don’t forget to keep the belly button lifting to the spine!
Broaden across your shoulder blades and collarbones. Make sure your shoulder are not slouching forward.
Now…remember to Breathe! Your breathe is your fuel!
Hold the pose for five breaths. If you are using the pose to build strength and stamina, hold for several minutes.
To release, slowly lower your knees and press back to Child’s Pose or shift back to Downward Facing Dog.
When practiced correctly, High Plank Pose is an excellent core and arm strengthener. If you are just beginning your journey with High Plank or need to lighten the pose, try these simple modifications.
If your arms or abdominals are not yet strong enough to support your full body weight, lower your knees to the floor for Kneeling Plank Pose (bottom photo). Be sure to keep your head and spine in a straight line. Don’t sacrifice your form to do the full expression of the pose!
If you have wrist discomfort and issues, use fist for wrist or roll up a towel and place it under the heel of your hand for more support and to reduce the angle of the bend on the wrists.
Always listen to your body to find the variation of the pose that works best for you. Don't push your body into the fullest expression until it's ready. This is a no injury zone! There is no competition on the yoga mat and each day brings a new day for our body and the pose. It takes patience, practice, and time for the fullest expression of any pose. As your body gets stronger in this pose, there are so many fun ways to challenge yourself in High Plank!
Be Bold. Be Brave. Be Kind. Be You. Plank Om...
