1. Start Position: Begin in a plank position. Place your hands shoulder-width apart on the mat, and keep your feet together. Your body should form a straight line from your head to your heels. 2. Engage Core: Tighten your abdominal muscles to maintain stability. This will help prevent sagging in your hips or arching in your back.
Movement
1. Lowering Down: Slowly bend your elbows and lower your body towards the mat. Keep your elbows close to your sides, going to a 90-degree angle. 2. Maintain Alignment: Ensure that your body stays in a straight line as you lower down. Your hips should not drop lower than your shoulders. 3. Hold the Position: Once your arms are at the 90-degree angle, hold this position for a few breaths, ensuring that your core remains engaged and your back is flat. 4. Return to Plank: To exit the pose, press back up through your hands to return to the plank position.
Tips for Beginners
- If you find it difficult to hold the pose, you can modify by dropping your knees to the mat. - Focus on your breath; inhale as you lower and exhale as you push back up. - It’s important to practice regularly to build strength in your arms and core.
Safety Considerations
- If you experience wrist pain, adjust your hand placement or try using wrist support. - If you feel discomfort in your lower back, reassess your form and consider using the knee modification.