Plank Pose

• Strengthens the arms, wrists, and spine
• Tones the abdomen

Carpal tunnel syndrome

To help strengthen the arms in this pose, loop and secure a strap around your upper arms, just above the elbows. Push the inner arms out against this strap. Release the outer arms from the shoulders to the floor, and lift the inner arms from the bases of the index fingers to the shoulders.

Just as Adho Mukha Svanasana has a one-leg-lifted variation, so does Plank Pose. After coming into the position, inhale and lift one leg parallel to the floor. Press strongly through the raised heel and lengthen through the crown of your head, keeping the tailbone pressed towards the pubis. Hold for 10 to 30 seconds, exhale the foot to the floor, then repeat with the left leg for the same length of time.

Do Adho Mukha Svanasana with your index fingers and thumbs pressed against a wall. Inhale the torso forward, as above, and press the crown of your head against the wall. Use the pressure of the head on the wall to learn about the release of the shoulder blades down the back.

A partner can help you learn about the lift of the top thighs in this pose. While in the position, have your partner loop a strap around the topmost thighs, just where they join the pelvis, and lift up. Press your tailbone down, against this lift, and lengthen along your back thighs through your heels.

• Adho Mukha Svanasana
• Chaturanga Dandasana

• Adho Mukha Svanasana
• Bakasana
• Chaturanga Dandasana

Open the space between the shoulder blades. As you press the outer arms inward, push the inner borders of the shoulder blades into this resistance. Make sure you don't narrow across the collar bones to do this. This is a useful action to learn for poses like Bakasana and Sirsasana.