#Journey2Handstand - Day 5 - High Plank

AGAIN!?  Yes, again.  Planks are one of the building blocks for handstands.  Shoulder strength, ab strength, arm strength - all necessary to handstand safely and securely. If you cannot hold a plank for very long - handstands aren't for you.  So...we drill.  We practice planks over and over and over. We hold them longer and longer and longer. So today - we hold our high plank longer. We check our form. We breathe into our plank and find rest.  

1. On a yoga mat, or a cushioned surface, come to your hands and knees (known as Tabletop Pose).
2. Be sure that your wrists are directly under your shoulders and your knees are directly under your hips. 
3. Tuck your toes under so that the pads of your toes are on the floor.  Pressing the heels back, roll the weight into the balls of the feet, lift your knees off the foor and come into a high push-up position.
4. Flatten your back and drop your hips low - to do this, melt your heart toward your thumbs so that there is not rounding of your back.  Then draw your navel in and up away from the floor.
5.  Stay here for 3-5 breaths.  Count to 6 as you inhale and again as your exhale - slow and controlled breaths.  Imagine sending oxygen to the areas that are weak, shaky, sore, or tight. 
6.  Close your eyes, release your jaw, and exhale all air out of your lungs.  Then exhale more. Then more. Good, now inhale slowly.
7. Come out of the pose by coming back to Tabletop Pose (hands and knees). 

Time yourself.  See how long you held it.  Then increase by 5 seconds the next time.  And again.  Do as many planks today as you can. Hold each longer than the one before it. This is today's exercise.