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Upward Facing Plank

SKILL LEVEL
  • Intermediate
CATEGORY
BENEFITS
  • Opens up the chest and shoulders.
  • Strengthens the wrists, shoulders, neck, back, abs, hamstrings, glutes and hips.
  • Improves posture.
  • Can help to alleviate upper back pain.

INSTRUCTIONS

  • Set-Up

    Sit on the mat with your legs straight out in front of you, feet together.

  • Action

    Position your hands 6-12 inches behind you—fingertips face forward. Externally rotate your shoulders and squeeze your shoulder blades together to open up your chest. Lift your hips all the way up and look at the ceiling without letting your head drop back.

  • Refinements

    Keep pressing into your palms and be careful not to let your hips drop. You can rotate your hands outward to give you more space in the shoulders.

  • Duration

    Hold the pose for 3-5 breaths.

BEGINNER MODIFICATION: Crab
Crab or Upward Facing Table is a modified version of Upward Facing Plank.
  • If you find Upward Facing Plank challenging, you can start with the modified version. Your knees should be directly above your ankles, toes point straight ahead. You can alter the position of your hands if you need to.
PREP POSE: Hammock
Hammock Pose is a prep for Upward Facing Plank.
  • Press your palms into the mat and squeeze your shoulder blades together to stretch your chest and engage your upper back muscles.
CONTRAINDICATIONS
  • Avoid Upward Facing Plank if you have a wrist, neck, shoulder or foot injury.
MASTER UPWARD FACING PLANK

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