Move-It Monday~Yoga Pose: Plank

Difficulty level: Easy


  • Strengthens the arms, wrists and spine
  • Tones the abdominal muscles

Begin in Down Dog .  Inhale, stretch your torso forward until your shoulders are over your wrists and your body is parallel to the floor.  Roll your shoulder blades onto your back and draw your navel towards your spine.  With your gaze just slightly in front of your hands, press through the crown of your head, draw your pelvis towards the floor while pressing your thighs toward the ceiling.  Finally lengthen through your spine and press out through your heels.  Your body will be in a straight line from your shoulders through your hips to your heels.  Hold this pose for 3 breaths.

To exit the pose, on an exhale, either lower your body slowly in a straight line to the floor, or press back to Down Dog.


If you have a hand, wrist or back injury, from Down Dog, inhale forward bringing your knees to the mat.  Look for a straight line from the shoulders, through the hips, to the knees.

Looking for a yoga sequence you can incorporate into your daily routine?  Check out Refresh, Renew, Reset~A 7-Day Jumpstart For Mind and Body.  Stacey Portugal and I created this nutrition protocol with daily yoga and meditation to assist you in jumping into (or back into) your healthy lifestyle!