Beauty in Strength
As I sit here at the cottage, I am watching rain fall on the river. Much needed rain after the heat wave of 30+ degree weather we’ve been having. Unfortunately, it doesn’t look like this rain will break the heat, as the temperature is slowly creeping back up to 30+. I’m thankful I already got my run in today. The Dog Days of summer may be coming to an end for this year but the balmy summer temperatures are here to stay for a bit longer. Not that I am complaining! I have the option to cool off by jumping in the river. Something I am grateful for on these hot summer days. Though, the river’s current is strong and the water flows for many kilometres down stream from the cottage, thus teaching me to become a strong swimmer over the years.
A pose in yoga that creates both heat and strength within the body as well as promotes the flow of different postures is Plank Pose. Another pose from my post run sequence and also a perfect pose for those new to yoga. Considered torture to some, especially when held for longer periods of time. This posture helps to strengthen the arms, wrists and spine as well as tone muscles of the abdomen. All of this will help when setting up for more advance arm balancing postures, should you choose to incorporate these into your practice. This pose is common in many flowing sequences, including Sun Salutations. Forward fold, downward facing dog and many lunges are all poses from which you can flow into plank, as described below.
From Forward Fold:
Making sure to bend the knees as much as needed, plant palms onto the ground in front of the feet.
Press through the palms and each finger pad and engage the abdomen. Begin to step the feet back behind you, one at a time, coming onto the toes.
Shoulders come directly over wrists and arms are strong. Torso and hips are inline and parallel with the ground. Neck is neutral, creating a length from crown to tailbone.
A variation is to lower to the knees, especially if being on the toes it to intense.
From Downward Facing Dog:
Press through the palms and each finger pad and engage the abdomen. Begin to bring the torso forward, coming onto the toes if not already.
Again, shoulders come directly over wrists and arms are strong. Torso and hips are inline and parallel with the ground. Neck is neutral, creating a length from crown to tailbone.
Variation to lower to the knees is an option..
From a Lunge:
From a high lunge, lower arms and plant palms on either side of the front foot. Hands are usually in this position already when in a low lunge.
As before press through the palms and each finger pad and engage the abdomen. Begin to bring the torso forward, coming onto the toes of the back foot if not already. Step the front foot back to be inline with the back foot.
Again, shoulders come directly over wrists and arms are strong. Torso and hips are inline and parallel with the ground. Neck is neutral, creating a length from crown to tailbone.
And as before, the variation to lower to the knees is an option
Not too complicated, right? Now stay here for a few breaths, pressing through the palms and each of the finger pads. Keeping the core engaged and making sure the hips stay in line with the torso. How are you feeling? A simple pose that allows for beautiful flowing sequences to be created. Yet, can create both heat and strength within the body. Similar to the beauty observed by watching the river flow downstream and the heat and strength created within the body when trying to swim against it’s current.