Ready to take up the Peacock Tree Yoga 21-day Plank Challenge?
Following our hugely successful 7-day #peacocktreelent, we’re upping the ante and challenging you to build yourself up to a three-minute plank, over the course of 21 days!
Why we run the Peacock Tree Yoga 21-day Plank Challenge
The Peacock Tree 21-day plank challenge is your opportunity to create strength in both body and mind; to develop your will power – and build a core of steel in the process. And it’s perfect for powering us up as we move into the firey months of the year!
It’s not as hard as it sounds – you just need to build up gradually by following the plan. But beware – once you’ve discovered your potential, there’ll be no stopping you!!
Print off the 21-day Plank Challenge practice sheet , stick it to the fridge, and while you wait for the kettle to boil at the start or end of the day, for example, get on your yoga mat and plank like there’s no tomorrow!
Keeping track of your progress
Try your best to meet your daily goals – and give yourself a sense of satisfaction each time, by ticking the relevant box (as flamboyantly as you wish!). And let us know how it’s going – post your photos and films on Instagram and Facebook – but don’t forget to tag them with #peacocktreeplank21days!
Oh, and if you want to give us and your fellow students a laugh, feel free to get playful with it – find a strange location to practice, do it in your work clothes, or try some plank variations!
But above all, enjoy it – be grateful for what your body is allowing you to do (even on days when your body doesn’t allow you to meet your goal), really feel how your body is changing and becoming stronger, and join in with our online conversations for support and motivation throughout the challenge. Not part of our Facebook community? Come into the fold!
Not sure how to do plank properly?
The simplest, safest and easiest way to build yourself up to a three minute plank is to adopt dolphin plank, which involves resting on your forearms with elbows bent, rather than on your hands and with straight arms. Keep your toes tucked under and your body and legs off the floor, in a strong horizontal line (like a plank!).
If you find it too difficult to hold the full posture, drop your knees to the floor for extra support – just make sure your thighs and torso are in a straight line. And do try to lift your knees again as the challenge progresses – you might surprise yourself!
If your neck hurts, you can always place a block or a stack of books beneath your face and rest your forehead on it while you hold the posture.
If you’re familiar with plank and other core strength exercises, you might like to work on some plank variations – be it a high plank, a side plank, or an acro yoga plank…
Beware of a cheating bottom!
Your biggest foe during this challenge will be your bottom. It will either try to cheat, by being higher than the rest of your body, or it will be lazy, sagging down to create an unwelcome dip in the centre of the posture.
Not sure if you have a cheating or lazy bottom? Then check yourself out in a mirror or ask someone else to tell you if your body is in a straight line.
Ready? Okay, download the The Peacock Tree Yoga 21-day Plank Challenge schedule and get planking!!