It’s fall, which means it’s Plank Challenge season for our global willPower & grace® community! We all deserve a little extra strength, peace, and time to ourselves, don’t you think?
When I hold plank, I’m taking a quiet minute to be with myself. I focus on my breath. I check in with how my body feels, from the crown of my head to the tips of my toes. I notice where I feel strong, and where I feel shaky. I get centered. I feel my weak spots become a little bit stronger. I cultivate my own inner calm, my inner peace, and my inner strength. . . so that I can carry them with me, and use them throughout my day.
Plank is loaded with benefits, and it only takes a moment of your time. You can make plank a daily ritual by practicing at the same time each day — maybe first thing once you get out of bed. Or you can be playful and spontaneous about where it fits into your day.
When you first start, it’s important that you prime yourself for success. Here are some ways to do that:
1. Focus on technique.
Make sure you have correct alignment. Holding plank in poor alignment means you’re not getting the full benefit of the pose, and it can also lead to injury. Have a teacher or trainer watch your form and give you feedback, to help you find that right alignment.
2. Start small.
Build a habit of doing plank by starting small. If you’re new to plank, 10 seconds might feel like a lot! If you start small and feel successful, you’ll be excited to come back to more and build in your progress. A classic mistake is to start too high, get discouraged, and give up.
3. Track your progress.
Keep a calendar and write down how long you plank each time. Once you start planking every day, you won’t want to break your streak! It’s exciting to see your progress. When you start at 10 seconds, then grow to 20, or 30, and minute, then more. . . you begin to appreciate how showing up and doing the work adds up.
When you’re new to plank, one minute can feel like forever.
It’s one deep minute of peaceful reflection. One thin minute to tune into your body, and how you’re feeling. One sweet minute to strengthen and tap into your personal willPower.
That’s a lot of value for one minute.
So, take it! Even on your busiest days. You have the time, and you deserve it.