TDM Master teacher trainer Maggie Calegari in Reverse Plank
Reverse plank is a very challenging position, especially when done correctly, and it’s one of my favorite challenges to add into a class. Reverse plank works your entire body and emphasizes chest opening with the added benefits of gaining powerful back body strength.
Here’s your set-up:
- Sit with your legs straight in front of you, internally rotate your thigh bones in your pelvis and press your big toes together.
- Place your hands directly behind your hips with your fingers pointing straight towards your seat (if your chest is tight you can fan your fingers out slightly as Maggie is doing above).
- Bend your elbows backwards, tip your pelvis under, and lift your hips as high as you can.
- Focus on finding one straight line from your toes to your head, lengthen the sides of your neck maintaining a neutral cervical curvature.
- Use the strength of your back body to keep pressing chest, hips and legs upward.
- If you need a modification bend your knees at a 90 degree angle and press your hips up from there. Aim for a straight line from knees to crown of head.
Once you get yourself aligned in position, use your breath to help you deepen the pose and discover the ability you have to align even deeper and additionally stay in the position a little longer. Find your new edge. Breathe to aid in helping you stay more aligned while finding new levels of challenge each time you resume this position.
- As you inhale reach your toes (or knees if modifying) and head as far away from each other as possible and feel the sides of your ribs lengthen.
- On the exhale root down into your hands, broaden your collarbones (roll your chest open) and press your hips as high as possible. Repeat with the emphasis on your breath. Aim to hold for one minute.
Remember – breath is a powerful tool that allows you to work through difficulty and can help you discover then push past self imposed limitations. You are stronger than you think!