Well everyone, here it is – our monthly challenge for September…The Plank Challenge!! A far cry from our previous challenge focused on meditation.
So here we go – it begins in exactly 1 week on Sep 1. Start getting yourself psyched up. Even use this week to do a bit of training if you like.
Take a look at the below chart – exciting(!), but also maybe overwhelming, at first glance. Bear in mind that there are so many ways to do this. Below are numerous options for how to approach this challenge. So be sure to scroll all the way down to do bottom of this post as there is a listing of alternatives and modifications.
Remember, this practice is for anyone and everyone – there are lots of ways to tailor “The Plank Challenge” to your needs and achieve the best results.
So now that you have seen the chart and noticed that the last day says to hold plank for 5 minutes(!!), let’s take a calm, cool, collected view of things.
- Know Your Limit: Part of the challenge is recognizing when you’ve hit your limit. So progress slowly through the initial days of the chart and when you feel you have hit your max, stop there and remain there for a few days or maybe even the rest of the month. Or maybe at some point you incrementally build on it by 5 or 10 seconds, according to your pace. Remember, participation is the main thing – not following or matching any particular number per se.
- Select Your Pose: You may do the challenge doing (a) dolphin plank (i.e. on forearms) or (b) standard plank.
- Getting Tired? Try going down to dolphin plank from plank to close out a particular day’s practice.
- Rest in Downward Dog: One way to combat fatigue is to go into downward dog for a few moments and then come back down to plank.
- Use Your Knees to Rest: Another way to combat fatigue is to let your knees rest on the ground for a little while, or maybe the whole time!!
- Rest in Child’s Pose: You may also go into child’s pose for a spell and then come back into your plank pose.
- X-tra Challenge: If the beginning days are not challenging enough for you, then try doing it on three points, alternately keeping one leg in the air.
- Incorporate Meditation: Before or after your plank session, do sit for 1 minute of meditation.
- Overall Outlook: Be creative, forgiving, and careful as you advance through the plank challenge. Do respect your limits.
- Company: Invite family and friends to join The Plank Challenge – company is a wonderful motivator.
- Keep Us Posted: So I think that is everything – do be sure to report back to us and let us know how it is going…