PLANKING YOGA CHALLENGE FOR everyBODY!

Don’t fear the Plank!

There is always a less challenging way to practice each yoga position, especially Planks, therefore, everyBODY can take part in this powerful arm and core builder!

This Planking Yoga Challenge is the perfect Yoga Workout to prepare you to start thinking about your health and wellness fitness goals for the up and coming New Year. This Planking Challenge will help to tone and strengthen your arms and core for visible results practicing just a few times a week. I have designed this Challenge for you to begin and to progress gently and slowly. However, if your feeling it, do more Planks or hold your Planks longer!

After holding each of your Planks you can come back to a seated position or a Child’s Pose which can be found below. This allows you to rest in between holding your Planks. However, if your feeling it please help yourself to a challenge of non stop Planking. Whatever way you choose to practice your Planks please have fun, take it slow and gently so that you can come back another day!

Sit quietly and take a few moments to clear your mind. Planks can be quite strenuous and you will need all the strength that you can muster up. But, it will be totally worth your time and efforts, especially if you choose to practice your Planks a few times a week. And, if the Spirit is moving ya, send up a prayer of thanks in between each of your Planks or before or after your Planking Challenge. Gratitude has many healthy benefits and to “Thank and Plank” more often will seriously improve your body as well as your health and well-being!

This Planking Challenge is the result of me thinking about Halleluyah Yoga while on a transatlantic voyage from Rome, Italy to Fort Lauderdale, Florida. The pictures were taken in the middle of the ocean between The United States and Europe.

Seated Cross Legged Warm-Up

Sit cross-legged or whatever way is comfortable for you.
Inhale and exhale deeply until you feel calm and ready.

1.) Seated Position

Please sit on your heels.
Place your hands at your hearts center.
Use a rolled up towel between your legs for more support.
Take a few more moments to relax.

2.) Child’s Pose

Lean forward over your knees.
Place a pillow at your head for support.
Place a rolled up towel under your sitting bones.
Take a few deep breaths and adopt the mindset that you can do this.
Breathe deeply for 10 counts.
Send up a prayer if you like.

3.) Cow Stretch

Place your hands directly below your shoulders.
Your knees directly below your hips.
With a huge inhale lower your head while pulling your stomach in. It should feel like your pulling it into your back.
With a huge long and slow exhale, lift your chin and let your stomach sink into the next pose which is Cow Pose below.

4,) Cat Stretch

Your hands are still directly below your shoulders.
Your knees still directly below your hips.
Stretch your chin up while arching your back.
This will help your stomach to sink.
Continue Cat Stretch with a huge inhale.
Continue Cow Stretch with a big exhale 10 times more.

5.) One Legged Plank

Your hands are still directly below shoulders and your knees below hips.
Extend your right leg directly behind you.
Ensure that your hips don’t turn to the side.
Try to extend your leg back with both your hips facing forward equally.
Hold your right leg up for 10 seconds. Then switch legs.
Repeat the process 3-5 times.
As you get stronger add more.
You may also extend each leg alternately for 10 -20 times.
Whatever you choose to do, have fun!

6.) Plank Pose

Place your hands directly below your shoulders.
Knees are directly below your hips.
Once you are in position simply curl your toes and raise your hips.
If your feeling a little weak simply come back down to your knees, rest and then try a few more times.
Even a little bit of pushing up into a Plank position everyday will be helping you get stronger each day.
If you are able, hold your Plank for 10 seconds.
Try a few more times.
Add a few more seconds each day.

7.) Side Plank

Start on your hands and knees.
Ensure your hands are below your shoulders and knees are below your hips.
Extend your right leg back.
Slowly open your body up by raising your right arm.
You are now in a Side Plank with a knee down.
Stay here and breathe for 10 seconds to a minute.
If your feeling strong, extend your left leg to meet your right leg.
Let the edge of your feet help to balance your body.
Lower to your left knee if your feeling a little unstable.
Breathe deeply for as long as you can.
Switch legs.
You may be surprised that one side of you is stronger!

8.) Elbow Plank

Lay flat.
Come up on your elbows.
Ensure each elbow is directly below each shoulder.
Gaze forward.
See if you can lift your hips. If not stay on your knees and hold your Plank.
If your feeling strong curl your toes under and lift both legs.
Breathe deeply here for 10 seconds to a minute.
You can always lower to your knees and take it from there.
Every effort is making you stronger!

9.) Table Top

Sit with your your hands directly below your shoulders.
Your fingers should be pointing to your toes.
Bend your knees and bring them to your body.
See if you can lift your hips.
Try a few times lifting and lowering your hips.
Drop your head back while straightening your arms.
Lift up with a big inhale and lower your hips with a big exhale 5-10 times
If your feeling strong lift up and hold for 10 seconds to a minute.

10.) Reverse Plank

When you can fully remain in a Table Top position, extend a foot like the picture above.
Then extend your other foot.
Arch your head back and continue pushing your hips up.
Hold this position for 5-10 seconds adding a few more as your body gets stronger!
Lower and lift your hips and have fun til one day, your hips can stay up!

You were amazing! Every effort you made is working for you. Remember it takes time and it is always progress and not perfection that is important!

Hopefully you will be able to complete this Yoga Challenge every other day. You will see results if you stick with it!

Keep calm and yoga on everyBODY!

xxoo

penny