Today’s dose of tranquility to go is the post-down-dog pose in our sun salutation series and builds heat coupled with upper-body strength. From down dog, inhale and bring your body forward so that your shoulders are directly over the wrists. Exhale and pull back to down dog to ensure that the length between your hands and feet doesn’t shift in the transition. Finally, inhale back to plank pose and visualize your body strong and sturdy like a board.
Spread your fingers wide and distribute the weight evenly into the palms of your hands. Slide your shoulder blades down your back and away from your spine. Hollow out your armpits as if you were holding a delicate egg inside. Press away from the floor and draw your arm muscles toward the bone. Activate your leg muscles. Lengthen your head so that your neck is an extension of the spine in a slight diagonal line. Draw the navel in toward the spine and scoop your tailbone slightly to avoid sinking hips. Breathe deeply. Find your strength within. Stay here for 20 seconds to two minutes.
For a variation, draw your legs together and lower your heels over to the right side. Extend your left arm up for side plank. Take five deep breaths and repeat on the other side.
This pose develops your core and strengthens your arms and legs. Picture plank as mountain pose (tadasana) blown over with the arms extended forward. Incorporate the grounded strength of mountain pose while supporting all your body weight in this strength-building pose. Whoever said yoga was just for the flexible? It’s a combo of strength and flexibility!
Kimberly Wilson is the founder of Tranquil Space Yoga and Tranquil Space Foundation. She designs TranquiliT Luxe Lifestyle Wear, which offers comfy eco-chic clothing, and has written “Hip Tranquil Chick,” which highlights how to lead a mindfully extravagant life. Visit her at kimberlywilson.com.
