The original question, “It’s 10:00 pm, do you know where your children are”, somberly intoned just prior to the local news, was eventually parodied by a multitude of stand-up comedians, novelty song artists, and horror movie posters. But the original intent of the line was very serious. The phrase shows up in lots of places. I have to admit I like to use it in my yoga classes, particularly to draw a student’s attention to a leg that is raised behind them or some other body part they cannot see. Often the body part is hanging out behind them kid of lifelessly.
In yoga poses, the whole body should be participating. Yoga means union of mind body and spirit. We do our yoga poses with our whole bodies.
Often beginners can only pay attention to one body part at a time, but as we progress, and our practice becomes more integrated, we can cast our attention over our whole body. While this is relevant in all poses, this week I will talk about having your attention on your feet while we are doing planks.
While most planks are felt in the arms or the core, the more the legs and feet work, the easier the postures are to hold. When the feet and legs are strong, it is easier to keep the core engaged. One of your core muscles, the psoas, attaches to your lumbar spine and to the upper inner aspect of your thigh bone. If the legs aren’t activated, this muscle is not activated. In my Yoga Teacher Training Program, we study the muscles one at a time as if you could activate one muscle and not the one next to it. But the body doesn’t work that way. The muscles are often affected by the surrounding muscles. If you activate the feet and legs in plank, they help to hold the whole body up. Imagine the difference in picking up a sleeping child as opposed to a child who is actively participating in being picked up. One is a limp pile succumbing to gravity and the other one helps you.
Here is an example of what I often see student’s feet doing in Side Plank:
Here is what they could be doing:
Here is what I often see from behind when students are in Plank:
Here is a picture of feet and legs actively participating in Plank Pose:
Do you know what your feet are doing in these poses? Working your feet and keeping your legs engaged will help you in your plank.
Come to class. I’d be happy to help you.