STEPS

Reverse Plank Pose Variation is a one-legged version of Reverse Plank Pose. Both Reverse Plank Pose and Reverse Plank Pose Variation may be used as a counter pose to forward seated bend or plank pose. This Reverse plank variation is an all over body stretch, that strengthens and tones from head to toe. Reverse Plank Pose Variation is appropriate for all levels of practice.

Begin in staff pose (Danadasana) with hands behind the hips and fingers pointing forward. The hands should be placed several inches behind the hips. The hands should be shoulder width apart. Externally rotate the shoulder blades, pointing fingertips back towards hips and press knuckles into the ground. Draw the shoulder blades into the back. Inhale and lift the hips. Press the toes, balls of feet and sole into the ground. When stable extend the right leg skyward, eye gaze towards the toes. To exit the pose, lower the right leg. On the exhale slowly lower the hips to the ground, returning to staff pose. Repeat other side.