Forearm Plank

Strike a Form-Perfect Yoga Pose

Yoga has long been claimed to be beneficial in ways more than one, such as in terms of its ability to improve the shape of your body, your posture, and calming the mind, among others. Nonetheless, all of these benefits will only be realized if yoga is done the right way. If it is done without paying attention to proper forms and poses, you will end up not achieving your goal, as well as having an aching body. With this, one of the most important poses you should learn in yoga would be the forearm plank. While this will challenge your core strength, when you do it the right way, you will find it a lot easier.

How to Do the Forearm Plank

While you will generally have several choices on the variations of the forearm plank, one of the most popular is known as the dolphin pose. Start in a downward facing dog position while trying to shift your weight forward, having your shoulders over your wrists. Make sure as well that your palms are facing down. Have your arms and forearms pressed gently on the floor. While this is done, make sure your body is maintained straight and your heels are over your toes. See to it as well that you keep on contracting your abdominal muscles and have your pelvic floor muscles drawn towards the spine. Stay on this pose for about 30 to 60 seconds while paying attention to proper breathing techniques.

Benefits of Doing the Forearm Plank

One of the well-known benefits of the forearm plank is its ability to increase the resistance of the body to handle its weight, and hence, being influential in the improvement of bone density. It helps in the strengthening of the lower back, chest, abdomen, legs, and arms. It is also good for the improvement of the muscles surrounding the spine, which explains why it is often recommended for those who would like to have an improved posture. There are also therapeutic benefits associated with this yoga pose, such as its ability to calm the mind, get rid of stress, and be relieved from mild depression.

Tips in Striking the Right Pose

Just like in the case of other yoga poses, when the forearm plank is not done the right way, it can lead into an aching body and even serious injuries. If you are a beginner and you find it hard to handle this pose, you can try it with your knees touching the floor. It is also important to make sure of the alignment of the shoulders over the elbow and to keep the body straight at all times. If you have been doing the pose for a long time and you are up for a challenge, you can also try raising one leg above the floor as you strike a pose.