Transition Zone PLANK TO ROLLER A TRI YOGA By Sage Rountree
s the offseason is the time to focus on your weaknesses, you may have been spending plenty of time in plank pose recently. And as we usually feel fewer niggling aches and pains in the offseason, your foam roller may be lan- guishing in the corner. Dust it off for this chal- lenging approach to plank, a progression for those comfortable holding plank for 30 seconds or more with hands on the ground. In plank pose, remember that you want a long line from head to heels. Don’t scrunch your shoulders up, and don’t let your hips sag. If you’re comfortable holding this position for several breaths, increase the intensity by taking your hands to the foam roller. With decreased stability in your foundation, your core will need to work harder to help you maintain the pose. For even more work, keeping a long line from your head to your hips, lift your pelvis into downward-facing dog while holding the roller steady. Move deliberately, control the motion from your core and don’t forget to breathe!
SAGE ROUNTREE is the author of “The Athlete’s Guide to Yoga” and “The Athlete’s Pocket Guide to Yoga” and a USAT Level II Certified Coach. Find her schedule and free post-workout yoga videos at sagerountree.com.
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SPOTLIGHT
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