Sip of Gratitude
Yoga with Margaret

Phalakasana and Chaturanga Dandasana

How To Plank Pose:

1. From downward facing dog, bring your shoulders over your wrists. Stay on the balls of your feet with the heels stacked directly above. You may want to walk your feet back slightly
2. Engage your hands: finger tips into your mat and bring more weight towards the base knuckle of your index finger. Broaden through your collarbones and bring your shoulder blades down your spine toward the tailbone.
3. Squeeze your inner thighs towards one another and squeeze your glutes to keep your pelvis neutral
4. Bring your belly button towards your spine and find almost a rounding in your upper back as your bring your front ribs together and push the ground away with your hands

How to Four-Limbed Staff Pose:

1. From your plank pose, come onto your toes so your shoulders are past your wrists. Option to drop your knees to your mat here.

2. Lower yourself down by bringing your elbows towards your ribs and stacking your elbows over your wrists. Elbow and shoulders are in one line.

Tips:

1. Drop down to your knees to build strength in arms and core and have more openness in shoulders
2. Come down onto elbows for forearm plank
3. Turn your hands more outwards if you notice your shoulders rolling in
4. Lift your hips up and tuck your tailbone underneath to find your pelvis in a neutral position