Mindfulness and Yoga in Schools A Guide for Teachers and Practitioners

CHAPTER 11: on THE mAT: foRmAl YogA PRACTICES foR SElf-REgulATIon And EngAgEmEnT • 241

Plank Pose

Plank Pose strengthens arms, shoulders, wrists, ankles, legs, and core (Flynn, 2013). It is
believed to promote a healthy spine and good posture (Flynn, 2013). To accommodate stu-
dents in the pose, encourage them to drop their knees for support as shown. Half Plank
Pose, pictured in the following, is achieved by drawing the elbows toward the back of the
room and lowering to elbow height, keeping the chest open and shoulders integrated into
the body. The feet, hands, and core stay activated. For an added challenge, you can ask
students to press into Plank Pose, squeeze their feet and legs together, roll their heels to the
right as they ground into the right hand and take Side Plank Pose (Harper, 2013). This pose
engages the oblique core, leg, and arm muscles.

upward facing dog Pose

Upward Facing Dog is a chest opening pose that strengthens the lower back, spine, and
gluteus muscles (Flynn, 2013). To modify, students can do Cobra Pose in which the legs
and hips remain engaged with the mat and the chest is lifted only slightly, gaze is forward
and up (see Flynn, 2013, p. 124).

PoSE 11.8 HIgH PlAnk (wITH modIfICATIon And HAlf PlAnk)

Pose Plank Pose

Instruct From Downward Facing

Dog, or half-lift, engage your

belly pulling your naval to

your spine. Press your hands,

especially the thumbs and first

fingers into the floor. Press

the balls of your feet into the

floor. Drop your hips so that

your whole body becomes

parallel to the floor with your

hips between your ankles and

your shoulders. Draw your

triceps toward the back of the

room, look slightly forward,

and open across the chest.

Anchor Point Feet, hands, and belly. The

focal point is slightly forward.

Breath Work The breath should be deep,

intentional, and steady.

Photograph by Madison Weber; model Kayla Tiedemann.
Source: Gillen & Gillen, 2007; Walsh, 2008.