White: High HopesWritten by Jennifer S. White | | firstname.lastname@example.org
Letting go of the past is difficult, but moving into the future can be equally challenging.
Moving forward means embracing change. It means moving into uncertainty. These are scary aspects of life.
The front body in yoga relates to our future — to our hopes and goals. Upward plank pose, or purvottanasana in Sanskrit, symbolizes lifting your heart to your dreams.
Begin seated on the floor with your legs extended and your hands behind your hips, your fingers spread wide apart and pointing forward towards your feet. Take your legs and feet together and press evenly into your hands as you lift your hips.
Firm the tips of your shoulder blades into your heart center to strengthen your back body and encourage this lift of your front body. Your shoulders are drawn away from your ears to lengthen your neck.
Lift your hips higher without clenching your glutes. Your legs are straight. Your inner feet touch and press to the floor. This is a big opening for your entire front body — including your feet — so don’t be discouraged if your toes don’t come all the way to the ground yet.
You can keep your neck in line with your spine or you can continue to broaden through your collarbones and lengthen the back of your neck as your drop your head back, extending this front body opening to your throat.
Push the ground away with your hands and feet. Your arms and legs are strong and straight as you work your back body and lift your front body — your hopes — higher and higher.
This pose is also a wonderful counter pose for regular yogis who practice a lot of chaturangas.
Breathe fluidly in and out of your nose as you hold your upward plank for at least 3 to 5 breaths.
Lower your hips back down. Sit quietly for a few moments feeling the lightness in your heart and the comfort of having unlimited potential.
Jennifer White is a certified yoga instructor. Email her at email@example.com.