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Low Plank & upwards-facing dog

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Low Plank

Description

  • From the Plank position, bend the elbows to hold a lower stance.
  • Engage the core.
  •  Widen the shoulder-blades.
  • Align the neck with the spine.
  • Straight legs.
  • Push back on the heels.
 

Upwards-facing Dog (Urdhva Mukha Svanasana)

Description

  • From a prone pose, place the hands under the shoulders and push up, supporting the body on the palms and feet.
  • Ensure the elbows are tucked in and that the shoulders and chest are open.
  • Ensure the neck is aligned with the spine by looking slightly forward.
  • Engage the core. Open the shoulder-blades.

General and Boxing-specific Benefits

This pose stretches the abdominals and hip flexors as well as increasing spinal flexibility. Opening the chest and shoulders, it also strengthens the core, arms, wrists, legs and hips.  Boxers, who typically hold a guarded posture, gain by counter-stretching and improving posture.

Cautions and Modified Versions

Participants with lower back problems should use the Cobra pose instead. Students with wrist issues may use a prop, or modify the pose, for example, making a fist with both hands and supporting the body on the knuckles.

Anatomical Focus

Spine/Core Spinal extensors and flexors, psoas major, abdominals

Upper limbs Serratus anterior, rotator cuff, deltoid, triceps brachii, pronator quadratus and teres

Lower limbs Hamstrings, adductor magnus, articularis genu, vastii, soleus

Study and Reflection

What happens to your shoulders as you practice this pose? Are they hunched towards the ears? Practice opening the chest and drawing the shoulders back. How does this make a difference?

 

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HELP AND SUPPORT

If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.