Choose a position that allows you to extend your entire body length. An workout mat will provide enough padding to allow you to feel comfortable on all fours. You can choose to do a plank on your palms or forearms.
- Start in a plank posture with your forearms and toes on the floor, facing down. Your forearms are facing forward and your elbows are just under your shoulders. You should be looking at the floor with your head relaxed.
- Draw your navel toward your spine by engaging your abdominal muscles. Maintain a tight and straight torso, as well as a straight line from your ears to your toes with no drooping or bending. This is how the spine should be in a neutral position. Make sure your shoulders aren't sagging toward your ears. Your heels should be higher than your toes.
- Hold this position for a total of ten seconds. Then allow yourself to fall to the ground.
- Work up to 30, 45, or 60 seconds over time.
Locate a clear spot on the floor and lie down on your back, if you have one. Bend your knees and position your feet flat on the floor beneath your knees, with your hands at your sides.
- Push your lower back into the ground to tighten your abdominal and buttock muscles.
- Raise your hips so that your knees and shoulders are in a straight line.
- Pull your belly button back toward your spine while squeezing your core.
- Hold the position for 20 to 30 seconds.
- Return to the beginning position by lowering the hips.
- Begin on your hands and knees, with your wrists aligned beneath your shoulders and your knees aligned beneath your hips.
- Picture your spine to be a straight line linking your shoulders and hips. Imagine drawing a line from the crown of your head to the tailbone. A neutral spine assumes this posture.
- By looking down and out, keep the neck long.
- Bring your big toes together and stand still.
- To establish a wide, firm base, raise all of your toes and fan them out, then lower them back down. If your ankles are rubbing uncomfortably together, you can separate your heels slightly.
- Allow your calves and feet to sink themselves in the floor.
- Draw your quadriceps (thigh muscles) upward, forcing your kneecaps to rise.
- In order to widen the sit bones, rotate both thighs inward.
- Preserve your spine's natural curvature.
- Draw your stomach in slightly to tone it.
- Make sure your shoulders are stacked over your pelvis by widening your collarbones.
- To release your shoulder blades down your back, shrug your shoulders up to your ears and then roll them back.
- Allow your arms to hang freely in front of you, elbows slightly bent and palms facing forward.
- The crown of your head rises toward the ceiling, your neck is long, your chin is neither tucked down nor lifted up.
- After you've double-checked all of your alignment points, hold this position for 5 to 10 breaths.
There's only one thing left to do now: practice, practice, practice. Old habits and patterns can be replaced with new and healthier methods of moving, standing, and sitting with continuous practice. It's crucial to keep in mind, though, that change takes time. Muscles do not get longer or stronger overnight. Your body will eventually find its way to a more balanced alignment as you stretch out the tight areas and strengthen the weak ones. The goal isn't to reach perfection; rather, to discover the healthiest alignment—one that helps you feel both strong and at ease. It will take time, patience, and perseverance to do this. We believe in you!