Planks

This video features Gate (kneeling side stretch), kneeling and straight Planks, and kneeling and straight Side Planks. The important thing to remember about Planks is: do NOT let your lower back sag down! Keep the core abdominal muscles activated — lift the bottom ribs toward your spine and then up toward your heart, feeling the core engage for support. If that doesn't keep your back from sagging, lift your hips just a little into a bit of a pike (hips slightly upward) to protect your spine. Remember, too: we all do the best we can; your personal practice may require you to use your fists in plank, rather than your hands down on the mat. Also some people with especially weak (or previously injured) wrists prefer low forearm-supported planks. Do what is right for YOUR body. I describe ideal positioning; we all (including me!) may not be able to achieve those in every practice.