What I am trying to learn is to shoot back into plank from standing... and it is not easy, not doing it the correct way I am finding out. Doing it the right way is supposed to stop you from impacting your shoulder joint as much.. which long term is a good thing. The concept seems simple ...the "how" it is supposed to be done or even seeing the ease at which your instructor shows the class... is all lost with the very real aspect of falling on ones face. And trust me, I have done that and it hurts like hell. For me it showed me that I need to build up more tricept space as well as be more ok squishing my knees into my belly (and no, that is my least favorite pose of all I find). The picture does not quite illustrate what we were shown in class, it was more of a knees to chest not to armpit but you get the general idea. For me, I am sticking to forward fold and walking one foot back at a time, but I am working on leaning forward more and bringing my gaze over the front of the mat...seems to be helping. One day I am sure I will be doing it with ease, but until that day I will continue to get stronger and more sure of myself... maybe one day wrestle with my inside brain in regards to the why of not liking being curled into a tight little ball (seriously I have a strong dislike for that pose...). On a plus note, it did get me to do my Chaturanga better as I am sure I was doing them incorrectly. So this I will share, as I know when I peek around in class I am not the only one, and really I wish the instructors would correct us more, as doing this pose incorrectly can lead to rotator cuff injuries... plus it is just damn hard when done correctly... but hard means good results. Actually I am finding the more I do it, what I am now hoping is correct, the better the whole flow seems, and the more connected and open I am starting to feel. I pulled this off the internet, and found it super helpful so I am going to share it. (from www.MindBodyGreen.com)
Start from plank:- Hands under elbows
- Elbows under shoulders
- Abdominals and low ribs pulled in; core engaged
- Thighs pushing up
- Heels pushing back
- Hug all your muscles into the midline of the body
- Roll WAY forward on your toes (see pic below). Even more than you think you should. (This ensures you will lower down with your arms in a 90° angle.) I loved this part especially, it really helped me get more forward...also hoping it will eventually help with building strength to do the "shoot back to plank" move....
- Now begin to lower down until your arms form a 90° angle and stop just at that point.
Do this while keeping the following in mind:
- Keep your core VERY engaged just as in plank—abdominals and ribs really pulled in
- HUG your elbows into the sides of your body
- Keep the tops of your shoulders pulled back away from your ears and pointing straight forward, not drooping down.
- Imagine that you’re trying to make your clavicles SMILE. In other words, broaden through the chest. “Smile your clavicles”
The Goal for me one day is this... Yoga on the beach. I am going to have to visit my mom to do this...so it will mean so many good things all wrapped into one :)
