The Forearm Plank Yoga pose is an easy pose to do. It is an exercise, as well as a relaxation pose. This pose helps in nourishing your spine and the muscles of your back and abdomen.
Start from a position of lying down on your abdomen. Lift your chest and shoulders up and rest on your forearms and elbows. Place your palms flat on the mat. Place your feet a hip’s length away from each other and rest your feet on your toes. Press the floor down with your palms or clench your fists together to help you do the next move.
Stiffen the muscles of your arms and legs. Inhale, and lift your abdomen off the mat. You will need to press your elbows, palms (or fists) and also your toes into the floor to enable you to lift your abdomen off the floor. You just have to lift your back up till your spine is horizontal to the floor. You do not have to lift your hips up. You chest, hips and legs are all horizontal to the floor and you are in the Plank pose. Keep breathing slowly and deeply.
Pause in this position, for between five to ten breaths or as long as you are comfortable and then exit this pose. Lower your knees to the floor and rest your abdomen too on the floor. Rest your face on the floor, by turning to one side to facilitate breathing.
Alternately you can come into a kneeling position and lower your thighs to your calf muscles and then lower your head towards the floor as in the Child’s pose to relax.
Sources:
Gentle Yoga for Wellness : Gentle Yoga: Forearm Plank
http://www.youtube.com/watch?v=cNFzubxzQEY
http://www.yogajournal.com/poses/2463
http://www.active.com/mindandbody/articles/Pose_of_the_Month__Plank_Pose.htm?page=2
http://www.5min.com/Video/How-to-Do-the-Plank-Yoga-Pose-230510921
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