Santolanasana, also known as Plank Pose, resembles a straight, strong plank of wood. It engages multiple muscle groups and offers various benefits. Here’s how to practice it:
Position of Readiness:
- Stand with your feet together on the floor.
- Keep your hands at your sides, eyes looking forward, and breathe normally.
Steps:
- Begin by standing on your right leg.
- Bend your left leg at the knee, bringing the heel of the left foot near your hip. If knee pain prevents you from bringing the heel closer, fold the leg backward as much as possible.
- With your left hand, grab all the toes of the left foot, ensuring a proper grip.
- Bring the heel of the bent leg toward your buttock.
- Slowly raise your right hand firmly toward the sky, keeping the palm straightforward.
- Retain this position for 6 to 8 seconds. Keep the lifted hand tight and firm.
- The right leg on which you are standing should be straight and engaged.
- Maintain a straight gaze and breathe normally.
- Gradually lower the raised hand while keeping it tight. Avoid dropping the hand abruptly.
- When the raised hand reaches the side, release the left leg to come back to the floor.
- Rest for a moment, and then repeat the process alternately.
Daily Practice:
- Start with four rounds daily during the first week, gradually increasing to six rounds a day.
Benefits:
- Joint Health: Santolanasana has curative and corrective effects on the knees, ankles, shoulder joints, wrists, palms, and fingers.
- Flexibility: It removes rigidity and brings flexibility to major joints in the body.
- Blood Circulation: Normalizes blood circulation in affected areas.
- Muscle Toning: Strengthens and tones muscles, alleviating joint pain.
Note:
- Initially, standing on one leg may be challenging. You can use a nearby pillar or wall for support.
Remember to practice mindfully and enjoy the benefits of Plank Pose! 🌟🧘♀️