• Sit with your legs outstretched in front of you in Staff Pose (Dandasana).
• Place your hands a little behind your hips with the fingers pointing towards the toes, point your toes.
• Roll your inner thighs in, draw your belly in and up, and as you inhale, lift your hips up as high as you can, keeping your chin to your chest.
• Firm your shoulder blades on your back to help lift your chest up.
• When your chest is lifted you may choose to bring your head back.
• Keep your chin tucked when you bring your head back, to the point where you can't keep it tucked anymore. Then gently release your head.
• Alternatively, if this feels too much for your neck, keep your head up and your chin towards your chest.
• Stay here for about 5 breaths, then as you exhale, lower your hips back down into Dandasana.
Beginners tips • If you find this too challenging, bend your knees and lift up into Reverse Tabletop Pose.
• Find a hand position that suits your shoulders: fingers point forward or away from you.
• Engage your gluteus muscles (buttocks) to support yourself in this pose.
• Stretches the front of the shoulders, the chest and the front of the ankles.
• Strengthens the arms, core, legs and back.
• A good counterpose for Low Plank / Four Limbed Staff Pose (Chaturanga Dandasana).
Watch out for...
• Be mindful of your neck - if there are any injuries or existing weaknesses in your neck, keep your chin to your chest.
• Keep your wrists directly under your shoulders in this pose.
• Try moving dynamically between Upward Plank and Staff Pose a few times with a swinging action. Keep pressing through the hands so your hips remain offthe floor in Staff Pose. You can also place your hands on blocks for this variation.
Alternative Pose Bridge Pose Setu Bandha Sarvangasana
Variation Plank Pose Phalakasana
Open level humanist yoga classes in Milton Keynes
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