Day 9: Reverse Plank Pose #yogadebbychallenge

Day 9 is Reverse Plank, also known as Upward Plank Pose. This posture creates an intense stretch in the entire front side of the body, while you strengthen your arms, wrists and legs.

Start seated with your knees bent, feet flat, and heels about a foot from your bottom. Place your hands on the floor behind you, with your fingers facing your back. Press through your feet and hands, while you lift your hips and torso up; perpendicular to the floor. Make sure you feet stay flat, and parallel to each other, while your inner thighs stay strong. Press the inner edges of your feet into the floor to keep your knees from splaying out. You will be in a reverse table top position, like the picture below. You may keep your head lifted or drop it back, careful not to strain your neck.

This is a great place to stay, however if you can do go deeper, walk your feet out until your legs are straight. Only straighten the legs if you can maintain the height of your hips and torso. If your body sinks, come back to the modified version. Once you straighten your legs, still make sure your legs are strong and inner edges of your feet press into the floor; don't let your big toes pop up. Press your shoulder blades into your back and lift your chest higher.

Don't force the pose, especially if you are feeling some strain. Make sure you are warmed up before attempting any postures. Post your pictures to Debby Nachmann Yoga on Facebook and use #yogadebbychallenge. If you have a question or comment, please leave it in the comments below.