High Plank Pose is a Gumsaba family favorite. Because of its awesome, whole body benefits, we sprinkle this pose in nearly every class. This pose is also at the heart of most yoga practices. High plank is a demanding pose. It integrates our lower and upper body, as it centers our focus and challenges our physical and mental endurance. This pose takes guts and a willingness to be uncomfortable. But, it has serious staying power. The more often we practice High Plank Pose, the more connected we are with our body and mind. Feel your strength and resilience build with each breath in High Plank Pose. You are a warrior.
High Plank Pose or Dandasana (don-DASH-ana)
- From Downward Facing Dog, inhale shift forward to stack your shoulders over your wrists.
- Exhale, bring your feet hip-width distance apart and your hands shoulder-width distance apart.
- Create one line of energy from the crown of your head down to your heels.
- Spread your fingers wide, root down into the pads of your hands, especially the “Ls” of your hands (between your thumb and index finger).
- Firm your arms and press away from your mat.
- Open up the space between your shoulder blades.
- Spin your biceps forward and your triceps toward your midline.
- Maintain a microbend in your elbows to avoid hyperextension.
- Gaze down between your hands.
- Hug your naval to your spine.
- Tuck your tailbone toward your heels.
- Draw your hip points upward and knit your ribcage together.
- Contract your abdominal wall.
- Firm your thighs and power through your legs.
- Press your heart toward the sky.
- Soften your jaw.
- Ignite your ujjayi breath.
- Hold and breathe for several rounds of breath – up to one minute.
Variation
- For individuals with wrist injuries, practice High Plank with weights (as handles) or go into Forearm Plank.
- For individuals building strength, bring your knees to the floor and keep your knees and ankles hip-width distance apart (don’t cross your ankles).
Body
- Strengthens core (abdominal wall and spine), arms, legs, wrists, glutes and lats.
Mind
- Builds mental stamina and focus.
Chakra (Energetic Body)
- High Plank Pose unifies our upper and lower body, thus activating our third chakra, naval chakra or Manipura as it’s also known. Manipura is associated with our sense of self. The color of this chakra is yellow and its natural element is fire. When practicing High Plank Pose imagine a gentle, yet powerful flame building in your center. This heat will radiate outward into your limbs and through the crown of your head. Temper this flame with your ujjayi breath and notice how focusing on your inhales and exhales helps you to sustain High Plank beyond your perceived comfort zone.
Spirit
- As a culture, we value convenience. We often look for the easiest, least resistant path to reach our destination. It’s easy to forget that the most rewarding and fulfilling path comes with its own set of challenges, hurdles and bumps. It’s when we step outside of our comfort zone and into the unknown that we experience the most abundant spiritual growth. Embrace the journey and let go of what the outcome may or may not be.
Namaste,
Coach Jentry
Gumsaba Fitness Class schedule Monday 6/13/16
5:30AM Sunrise Danville Womens class – Coach Briana – Endurance Ladder
5:30AM Sunrise Danville Mens class – Coach Joel – Endurance Ladder
6AM Sunup Morga Womens only Class – Coach Jentry – Endurance Ladder
8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Kristen- TRX Endurance
9AM Sunshine Walnut Creek Womens only class – Coach Briana – Endurance Ladder
11:00AM Cytosport All Levels Cardio Kick – Coach Michelle (private class)
11:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class)
12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach Michelle (private class)
2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)