Karen Watson Reeves demonstrates Dolphin Plank Pose. Photo by Fred Padilla.
By Karen Watson Reeves
In the waning days of the warmth of this calendar year, this gal tries to be outdoors as much as possible. And as always, I’m so grateful to live in a place with an abundance of natural beauty. Just a quick stroll (or stopping for some yoga) along the Promenade can boost one’s mood and energy levels. I draw energy and strength from the warmth of the sun.
Strength and energy are also derived from the yoga postures, particularly the poses in the plank category. As in several other postures, there are various modifications and variations for the plank, and the one pictured is often referred to as a forearm plank for obvious reasons. The Dolphin Plank (Dolphin Pose was featured in a previous edition) has the practitioner balancing on the forearms instead of the hands, thus beneficial for those with wrist pain or weaker arms and shoulders.
Like the straight arm plank, the Dolphin Plank requires core engagement to ensure holding the body straight and strong. “Strong” is a keyword when thinking about the benefits of this pose: abdominals, back muscles, arms, shoulders, thighs, legs, and feet are all strengthened. Other benefits include broadening the shoulders and creating more space for the ribs to expand allowing for deeper breath.
Awareness and focus are reinforced as conscious awareness of the breath is needed to maintain the fortitude to stay in the pose for a few more breaths. Over time, improved stability and power can result in confidence to practice a challenging pose from the forearms, the Forearm Stand.
The yogi is also practicing alignment and posture from this prone position. Keeping the spine lengthened, the buttocks engaged, the shoulders wide, the elbows under the shoulders, the chin in line with the chest, and avoiding arching the back and sagging the hips creates muscle memory, enabling better posture when we sit and stand.
Whether you want to hang on to summer for a little longer or you have already transitioned to all things autumn, practice getting stronger. Drop and do a Dolphin Plank every day!
Karen Watson Reeves has called Hot Springs home since 2006. Owner of The Yoga Place, at 301 Whittington Avenue, she became a registered yoga/children’s yoga teacher in 2011. When not on the mat, Karen enjoys the beautiful outdoors of the National Park, especially from her bicycle. Find more information about her studio and her schedule of classes at www.theyogaplacehs.com.
