The Sivananda training system aims to retain the vitality of the body, retard the decaying process, and decrease chance of disease, by simply and naturally cultivating the body. A session of training typically starts with every practitioner resting in Savasana, and begin with Kapalabhati Kapalabhati (aka Kapalbhati, (sometimes known as Shatkriya), the yogic system of body cleansing techniques. It is intended mainly to the cleaning of the cranial sinuses but has many other effects short and strong forceful exhalations and inhalation happens automatically.^[  preceding rounds of Sūrya namaskāra,(This sequence of movements and poses can be practised on varying levels of awareness, ranging from that of physical exercise in various styles), before the standard program of the 12 basic asanas. A session averages 90 minutes, and the traditional program may be followed flexibly by the instructor, allowing for some variation.

Please join Gaby for this wonderfully calming practice 10:00 am class on Tuesdays.

Plank Pose

Step by Step

  Just as if you were going to do a push up.....Draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor.

 Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back, then spread them away from the spine. Also spread your collarbones away from the sternum.

 Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.

 Plank Pose is one of the positions in the traditional Sun Salutation sequence. You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute.

Benefits

forearm plank (great if the wrists are weak)

plank variation (side)

forearm plank variation (leg lifted)