By Karen Watson Reeves
A photo setting on one of our beautiful bodies of water seemed appropriate as the days of summer and warmth are waning. For lovers of the sun and heat and time on the lake like me, this is a tough transition and tough transitions call for strong yoga! Therefore, I chose plank pose to feature this month.
The Plank Pose may appear intimidating, strong, inaccessible, but in fact this pose is one of the simplest to get into. The body should look like a straight line, a plank of wood (thus the name of the pose). And of course, as in most every pose, there are modifications. The knees can drop behind the hips, for instance. Some of the other variations (side plank, forearm plank to name a couple) will be featured in upcoming articles in this space. The challenge of Plank Pose comes in staying in the pose, as the practitioner seeks strength and endurance. And to gain strength and endurance, one must keep building up the strength and endurance to stay in the pose for longer holds, a few more breaths.
Plank Pose is actually a very popular part of many exercise routines in addition to yoga because of the many benefits. It is a core exercise that helps build stability and strength throughout the entire body. Because core strength is crucial for keeping the spine in alignment as well as maintaining strength in the rest of the back, posture is improved, back pain is reduced, and overall balance and coordination is enhanced. Another benefit of practicing Plank Pose is that not only is the muscular system given a workout, but the strength of the skeletal system is also improved. In this weight-bearing pose, new living bone tissue is formed, creating stronger and healthier bones. Circulation in the joints is improved, allowing the bones to move in a smoother, less painful way.
As in any physical activity, endorphins are released, increasing feelings of happiness and decreasing feelings of stress. Metabolism is improved, which means more calories are burned. Muscle definition, including the abdomen, shoulders, chest, legs, and back, increases in this isometric hold, so strong and lean muscles are built. In other words, when Plank Pose is practiced and duration increases, the good results are easy to see and to feel! And when results are obvious, it is much easier to stick with the routine, so strength and endurance are increased. What a lovely cycle, and what a lovely setting to practice this strong pose.
Any guesses which body of water is in the background in the photo below? And I have a confession: it took a lot of strength and deep breathing to consider practicing Plank Pose on that very narrow plank of wood above that body of water . So maybe overcoming fear is another benefit!
Karen Watson Reeves was born and raised in Mount Holly and has called Hot Springs home since 2006. She became a registered yoga teacher in 2011 and has travelled Arkansas teaching her passion. She owns The Yoga Place, is on the Hot Springs YMCA teaching staff, is an adjunct instructor at National Park College, as well as teaching in several other fabulous venues. When not on the mat, Karen enjoys the beautiful outdoors of the National Park, especially from her bicycle. For more information visit www.theyogaplacehs.com.
Pictured: Yoga instructor, Karen Watson Reeves, demonstrates Plank Pose, a pose that brings many health benefits, including creating stronger and healthier bones.
