THE PAVILIONS PHUKET BRITISH INTERNATIONAL SCHOOL, PHUKET Kata Rocks
Login | Create Account Poll Currency Weather Facebook Youtube Search

Phuket Health: Planking Yoga style

PHUKET: Hi and welcome. The two questions that I get asked a lot while I am out and about teaching are, how do I tone my stomach and how can I tone my arms?


By Kim White

Wednesday 30 July 2014, 09:13AM


Where I grew up, in Australia, we have very serious medical terminologies that are used for these two common “problem” areas.

1. Bingo wings – otherwise known as untoned upper arms
2. Love handles – otherwise known as “muffin top” or untoned midsection.

Never fear! This month’s asana Makara Phalakasana, the elbow plank, is a one stop assault on both these common problem areas and does not require any other equipment but your own body and the willingness to use it! Your body is your “weight bar”. You made your body, you should also be able to lift it. Let’s look at the benefits of this quiet achiever:

Strengthens the core, shoulders, arms and chest
Stretches the shoulders, arches of the feet, calves and hamstrings
Tones the abdominals and “glutes”
Helps to relieve stress and depression.
Calms the brain and helps relieve stress and mild depression
Helps prevent osteoporosis

To start enjoying the benefits of this asana simply follow the steps below:

BIS Phuket

1. Start in a push up position, shoulders on top of your wrists. Lower down to your forearms, one arm at a time.
2. Place your elbows beneath your shoulders with your forearms and palms flat to the mat. Roll your shoulder blades onto your back.
3. Push your heels back and roll your inner thighs inwards and upwards. Keep your core engaged and roll your tailbone in the direction of your heels. Your eye gaze is in between your hands.
4. Breathe steadily and hold for 30 seconds to one minute. Then lower your knees and hips to the ground. Repeat twice.

Happy stretching
See you next month
metta
kim oxo

Kim White is the owner of Sala Samadhi. she offers authentic Hatha yoga instruction for private and group sessions. Contact: www.mindbodyyogasystem.com or 086 276 9174.

The opinions and advice contained in this column are those of the author only. The Phuket News is not responsible for the outcome or results of following any advice in any situation.

 

 

Comment on this story

* Please login to comment. If you do not have an account please register below by simply entering a username, password and email address. You can still leave your comment below at the same time.

Comments Here:
Comments Left:
# Characters
Username:
Password:
E-mail:
Security:

Be the first to comment.

Have a news tip-off? Click here

 

Phuket community
Phoenix finally risen from seabed

I wonder if anyone will learn from this: thai company with basic equipment = failure. Foreign compan...(Read More)


Tourist Police target rental operators over unlicensed tourists renting motorbikes

Gen Angkoon seems to think that Thais have harder heads or something as he says they're likely t...(Read More)


Ban on Loy Kratong lanterns near Phuket International Airport

Ban them kratongs everywhere! They cause environmental damage both on land and in the sea....(Read More)


Tourist Police target rental operators over unlicensed tourists renting motorbikes

Same coloured helmets, that will make revenue collection easier... but hey, think about hygiene, who...(Read More)


No passport required: Phuket Immigration confirms ‘passport on person’ not required despite ’Operation X-Ray Outlaw Foreigner’

There has never been any law in Thailand that says anyone needs to carry their passport. There IS a ...(Read More)


God is a DJ - A divine event at Dream Beach Club

I would never go into that place, a monstrosity of a building and blight on the beautiful Layan beac...(Read More)


Phuket van driver falls asleep at the wheel, slams into street lamp

I would also add that the Filipina was immediately drug and alcohol tested, her picture included in ...(Read More)


Thais arrested for charging ‘access fees’ to Freedom Beach

Paully, if stupid people want to pay 200B to enter a beach, that's their problem. Nothing wrong ...(Read More)


Phuket Marine Office urges water safety for Loy Krathong

Marine boat operators, don't worry, just hold your breath during 22 Nov only. '''Cap...(Read More)


Phuket officials unveil New Year ‘Seven Days’ road safety campaign strategy

Haha, the 2 times a year safety campaign as like people don't know to drive safe and sober! Str...(Read More)