Jaya's Pose of the Month - December

December’s Pose of the Month

Jaya's Pose of the Month - December

Each month we introduce our "Pose of the Month."  You won't necessarily find any dedicated focus given to that pose in your classes at Jaya, although some teachers may chose to do so; it is more about the idea of exposing us to various poses and how we might benefit from incorporating them into our own personal practice.  

This article is designed to give you basic information on the pose, as well as step-by-step instructions (accompanied by photographs of our Jaya teachers as illustration) to guide you.  We expect many will be familiar, while some may be new to you.

As always, we look forward to hearing back from you as you read our weekly posts.  We’d love to hear your feedback!  And, of course, feel free to share with your friends!



Plank is the perfect pose to tone the core for the holidays!  It also strengthens the wrists, arms, and spine.  Plank helps lay the ground work for more challenging arm balances and is also a key pose in Sun Salutations.

Start in Adho Muhka Svanasana (Downward Dog.)  Inhale, then shift your weight forward until your shoulders are directly over your wrists and your torso is parallel to the floor.  Spread your fingers wide.  Firm the bases of your index fingers into the floor -  essentially, press the earth away.  Broaden your shoulder blades.  Lengthen the crown of your head forward and your tailbone toward your heels.  Hold for 30 seconds to one minute.  For a more advanced variation, try lifting one leg up at a at time.