NEW VIDEO: Progression to the 3-Minute Plank!

So you've decided you're ready to jump in and get started on our WARRIOR PLANK CHALLENGE, or perhaps you've already signed up but you still feel a little lost and unsure how you'll ever make it to 3 full minutes?? This video covers the most basic way to start your plank, and as you start to feel stronger, it shows the various progressions that you can move on to from there! Eventually, you'll feel so strong, stable, and confident in your plank, you may even be ready to try out a couple of the super fun variations we show, like Partner Yoga Planks! Just think progression... a little bit, every day, every time. Learn to work with your own body weight and gravity to create strength, balance, equanimity, and total-body warrior power!

And remember... to COMPLETE the Challenge, you must complete at LEAST 20 CLASSES by the November 28th deadline (which can easily be done by attending 2 classes per week!) - and don't forget to keep posting all of your awesome plank/side plank photos to our Facebook Wall! We love how creative you guys have been so far with all the fun places you've found to do your planks!

Good luck, and happy planking! :-)

NEW VIDEO!! Side Plank & Variations

So you've tackled the plank already, and you're feeling stronger and more powerful than ever before... What's next? SIDE PLANK, of course!!

Side Plank offers a wide variety of options and variations on the traditional plank, and creates an extra level of challenge with the addition of BALANCE. The deepest muscles of the core, including the internal and external obliques (those corset-like, "hourglass shape" muscles), as well as strong activation of the muscles in the shoulder girdle and upper back, are required to help maintain stability in this pose. In fact, whereas holding the traditional Plank relies mainly upon the development of overall core strength, the Side Plank not only requires this strength in the core and upper body, but adds an element of balance and calm.

Even if you've never performed a Side Plank before, there are modifications you can try out (bottom knee down, for example) to get started! Once you're there, play around with your GAZE... looking down will help you maintain your balance initially, while directing your gaze upward will absolutely add extra challenge to avoid tipping over. From there, the sky's the limit!

Try out some of these fun variations, and maybe you'll discover a new favorite pose!! Side Plank is also great preparation to move on to more advanced Arm Balances and Inversions (many of which we will cover here on the blog and in future videos soon!), should you have any interest in playing around with those at any point ;-)

Break some barriers, bust out of your comfort zone, and try the Side Plank!! Your body (and your mind!) will be glad you did!

Namaste <3

NEW VIDEO!! "Pitfalls of Plank: Part 3"

Hope you didn't think we were done just yet with all of our Plank Challenge how-to video awesomeness!! Here's our newest, freshest, and hands-down our most fun video yet in the "Pitfalls of Plank" series.

Here, we cover even more of the most commonly-seen mis-alignments and compensations that occur with plank pose, some of which, if ignored, may over time cause significant injury, especially to the shoulder joints. The best, easiest, and safest way to avoid causing any future injury is to keep in mind the main adjustment themes you may have already noticed popping up time and again in our how-to video series: stack the joints, power in the legs, align the hips and shoulders, and press away from the earth to resist gravity. By keeping these helpful tips in mind as you continue practicing your plank, you will build a strong, stable, and healthy foundation - perfect for building upon as you gradually add more and more time to your plank hold. ;-)

Be sure to check it out, have a laugh (we are still giggling over the "angry face" segment), and stay up-to-date with all our newest plank challenge updates and inspirations by checking back regularly, both here at the blog, and on our main facebook page.

And don't forget to keep posting your plank photos to our facebook wall!! We have been blown away by all the fun, unique places you guys have already found to practice your plank skills! Keep them coming!

Hope everyone's challenge is coming along great so far! 52 days left to go, and counting... ;-)

Namaste!

NEW VIDEO!! "Pitfalls of Plank: Part 2"

This weekend, as part of our ongoing YouTube video series for the Warrior 60-Day Plank Challenge, we bring you the 2nd part of our "how-to" video series covering a few of the most common "plank pitfalls" that you may encounter when working on building your strength to hold a longer, more stable plank pose.

Think you may be guilty of one or more of these "pitfalls" yourself? The great news is, almost all of these common "plank pitfalls" are easily fixed with just a few minor adjustments, and of course, building up your strength and stamina over time as you practice. Check out the video to see these pitfalls in action, and learn how to master them! Aren't sure? Have a friend or teacher check your form, or try your plank out in front of a mirror.

And don't forget! Be sure to get a picture of yourself planking (maybe somewhere cool/silly/fun!) and join in on all the planking photo fun, by posting it to our Warrior Power Yoga facebook wall! Don't forget to tag yourself - the challenge participant with the most "plank" photos will win a special prize at the end of the challenge! ;-)

Most importantly, keep working at it! Plank is a deceptively challenging pose, and holding a plank for 3 whole minutes (!!) is no easy feat! It requires the use of nearly every muscle in your body, all working together in synergy, while tapping deep into the muscles of your core, and at the same time also requiring a sense of ease and calm as you try to relax within the pose and maintain your breath. Those dual qualities of both effort, and ease, can make this pose one of the most powerful in your practice - over time, as you build your strength (both physically and mentally!), you will find your planks becoming easier, more natural feeling, and more comfortable to hold for longer periods of time.

You may even discover that, whenever you're in need of a quick confidence boost or energy pick-me-up, plank could become your go-to "power pose" - serving as an awesome reminder of just how powerful you truly are, both inside and out! Equanimity in action, no matter where you are!

Above all, remember... this plank challenge is meant to be a fun way to help you connect to your brightest, best, most powerful, truest self. It isn't really about that 3-minute end goal... it's about what you learn on your way getting there (and who you are when you do get there) that counts the most. <3

Happy planking, all! Namaste.

(**Still haven't signed up yet?? What are you waiting for? RSVP to our Facebook Event page, or emailwarriorpoweryoga@gmail.com to get involved and start planking today!)

NEW Video - "Pitfalls of Plank: Part 1"

As part of our ongoing YouTube video series for the Warrior 60-Day Plank Challenge (which began this week and runs until Thanksgiving - there's still time to sign up and get involved!), today we bring you a "how-to" video covering a few of the most common "plank pitfalls", seen rampantly in yoga classes and workout facilities the world over.

These "pitfalls" and mis-alignments are most commonly caused by a variety of factors - typically either misinformation, overcompensation (or "muscling") through the difficulty of the pose by attempting to over-effort, or most likely, under-performing muscles due to weaknesses found in the deepest muscles of the core (abdominals, obliques, and lower back). But have no fear! Almost all of these common "plank pitfalls" are easily fixed with but a few minor adjustments. Check out the video to see if you may be guilty of some of these yourself, and how best to go about fixing them! Aren't sure? Have a friend or teacher check your form, or try your plank out in front of a mirror.

Better yet, get a picture of yourself planking (maybe even somewhere cool/silly/fun!) and join in on all the planking photo fun, by posting it to our Warrior Power Yoga facebook wall! Make sure to tag yourself - the challenge participant with the most "plank" photos will get a special prize at the end! ;-)

Most importantly, if find that you do fall into one or two (or three, or four...) of these common "plank pitfalls" on occasion, don't get frustrated or give up. Keep working at it! Over time, as you build your strength (both physically and mentally!), you will find your planks becoming easier, more natural feeling, and more comfortable to hold for longer periods of time. :-) And have fun with it! Know that you are doing amazingly awesome things for your body, for your mind, and for your current and future self!

Because when it comes down to it, this plank challenge isn't really ultimately about that 3-minute end goal, after all... it's about what you learn on your way getting there that counts the most. <3

Happy planking, all! Namaste.

(**Still haven't signed up yet?? What are you waiting for? RSVP to our Facebook Event page, or email warriorpoweryoga@gmail.com to get involved and start planking today!)