April Adjusts: Fix Your Plank to Chaturunga

April Adjusts: Fix Your Plank to Chaturunga

Next up in APRIL ADJUSTS with myself and @sophia.bc : PLANK to CHATURANGA

So, 2nd up in our #AprilAdjusts campaign is Plank to “Chaturanga” (half plank). It’s a staple transition in vinyasa classes, and otherwise, are poses in their own right. When students, or any yogi, gets tired and lacks the strength or awareness of how to do these properly, or what an ‘easier’ variation is, you end up putting a lot of stress through the delicate front parts of the shoulder joint (ligaments, tendons, rotator cuff). Shoulder pain is such a common yoga injury – and it really shouldn’t be!
.
Main points to consider:
PLANK
💫Hands under shoulders, with hands spread.
💫Push up and away from floor, so rounding upper back between shoulder blades.
💫Curl tailbone under you, so deep core engages.
💫Legs are super strong and engaged (bum, hamstrings, quads, calves).
💫If you can’t keep tailbone curled, then drop to knees without moving position of toes or hands – push hips forward, lift chest, pull shoulders down, then curl tailbone, so straight line of energy from knees to crown of head.

HALF PLANK
Maybe you can hold full plank, but not half plank, and that’s when shoulder injuries happen. So maybe now, drop to your knees and then lower to half plank.
💫Literally keep the same shape in the body as full plank – legs strong, tailbone curled, so lower back stays in a neutral position.
💫Bend elbows no more than 90º and draw them into side ribs (or take this pose all the way to the floor).
💫Actively pull your shoulder blades down your back body, feeling side body muscles engage, and muscles between shoulder blades.
💫If you collapse your hips on the way down, do this pose on your knees! Chest and hips must stay the same level as you lower, with the collar bones spreading apart, so the shoulders don’t roll in.
.
These are tough poses, so take the time to build strength and awareness of which muscles are engaging to keep the shoulders and lower back safe, by doing them on your knees for a while. It halves the weight your upper body and core need to deal with! If you have any questions, or need other options for these postures, just let us know!

Sending health & happiness,

Kim & Sophia x

View this post on Instagram

||APRIL ADJUSTS with @kimhartwell @sophia.bc ⭐️PLANK to CHATURANGA⭐️|| So, 2nd up in our #AprilAdjusts campaign is Plank to “Chaturanga” (half plank). It’s a staple transition in vinyasa classes, and otherwise, are poses in their own right. When students, or any yogi, gets tired and lacks the strength or awareness of how to do these properly, or what an ‘easier’ variation is, you end up putting a lot of stress through the delicate front parts of the shoulder joint (ligaments, tendons, rotator cuff). Shoulder pain is such a common yoga injury – and it really shouldn’t be! . Main points to consider: PLANK 💫Hands under shoulders, with hands spread. 💫Push up and away from floor, so rounding upper back between shoulder blades. 💫Curl tailbone under you, so deep core engages. 💫Legs are super strong and engaged (bum, hamstrings, quads, calves). 💫If you can’t keep tailbone curled, then drop to knees without moving position of toes or hands – push hips forward, lift chest, pull shoulders down, then curl tailbone, so straight line of energy from knees to crown of head. HALF PLANK Maybe you can hold full plank, but not half plank, and that’s when shoulder injuries happen. So maybe now, drop to your knees and then lower to half plank. 💫Literally keep the same shape in the body as full plank – legs strong, tailbone curled, so lower back stays in a neutral position. 💫Bend elbows no more than 90º and draw them into side ribs (or take this pose all the way to the floor). 💫Actively pull your shoulder blades down your back body, feeling side body muscles engage, and muscles between shoulder blades. 💫If you collapse your hips on the way down, do this pose on your knees! Chest and hips must stay the same level as you lower, with the collar bones spreading apart, so the shoulders don’t roll in. . These are tough poses, so take the time to build strength and awareness of which muscles are engaging to keep the shoulders and lower back safe, by doing them on your knees for a while. It halves the weight your upper body and core need to deal with! If you have any questions, or need other options for these postures, just let us know 🙏🏼 #AprilAdjusts #Yoga #Alignment

A post shared by Tone What You Own ™ ✌🏼💛 (@kimhartwell) on

Follow:
instagram

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.