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Dolphin plank Archives - Peacock Tree Yoga

The Peacock Tree Yoga Plank Challenge 2020!

By | Asana | No Comments

It’s time for the annual Peacock Tree Yoga Plank Challenge!

Students taking part in a yoga plank challenge

We’d love to see your creative planking too!

Whether you’re a new student with Peacock Tree Yoga or a veteran, we’d love you to join in with our 2020 Peacock Tree Yoga Plank Challenge, starting on Monday 27th April. Over 21 days, you’ll build yourself up to a three-minute plank, using the variation that suits you best.

Why we run the Peacock Tree Yoga Plank Challenge…

The Peacock Tree Yoga Plank Challenge is an opportunity to create strength in both body and mind; to develop your will power – and build a core of steel in the process. It’s perfect for powering us up as we move into the firey months of the year.

It’s not actually as hard as it sounds – you just need to build up gradually by choosing a plank variation that suits you, and then following the plan. But beware – once you’ve discovered your potential, there’ll be no stopping you!!

Print off the 21-day Peacock Tree 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!

Peacock Tree Yoga 21-day Plank Challenge 2020

Keeping track of your progress

Personal trainer helping with a plank challenge

Can’t afford a hunky PT? Never mind, we’ll support you!

Try your best to meet your daily goals – and give yourself a sense of satisfaction each time by ticking the relevant box. Do let us know how it’s going – post your photos and films on Instagram and Facebook and tag @peacocktreeyoga, so we can see them!

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). Notice 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!

Don’t know how to do plank properly?

One of the simplest, safest and easiest ways 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 with straight arms). Keep your toes tucked under and your body and legs off the floor, in a strong horizontal line – like a plank!

Stay focused throughout and let this wonderful music (composed by my teacher) do the counting!

Need an easier option?

Peacock Tree Yoga Plank Challenge guidelines

Is your plank straight?

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.

Been there, done that, got the t-shirt?

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 one-legged plank, a side plank, or an acro yoga plank… You might also find that our upcoming Yoga Ninja workshop is right up your street!

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? Download the the Peacock Tree Yoga 21-day Plank Challenge 2020 and get planking!

The 2018 Peacock Tree Plank Challenge is here!

By | Asana | No Comments

It’s time for the annual Peacock Tree Plank Challenge!

We'd love to see your creative planking too!

We’d love to see your creative planking too!

Whether you’re a new student with Peacock Tree Yoga or a veteran, we’d love you to join in with our Peacock Tree Plank Challenge! Over 21 days, you’ll build yourself up to a three-minute plank, using the variation that suits you best.

Why we run the Peacock Tree Plank Challenge each year…

The Peacock Tree Plank Challenge is an opportunity to create strength in both body and mind; to develop your will power – and build a core of steel in the process. It’s perfect for powering us up as we move into the firey months of the year!

It’s not actually as hard as it sounds – you just need to build up gradually by choosing a plank variation that suits you, and then following the plan. But beware – once you’ve discovered your potential, there’ll be no stopping you!!

Print off the 21-day Peacock Tree 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!

Download the 21-day Peacock Tree Plank Challenge schedule!

Keeping track of your progress

Personal trainer

Can’t afford a hunky PT? Never mind, we’ll support you! #peacocktreeplankchallenge

Try your best to meet your daily goals – and give yourself a sense of satisfaction each time by ticking the relevant box. And please do let us know how it’s going – post your photos and films on Instagram and Facebook and tag them with #peacocktreeplankchallenge!

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). Notice 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!

Don’t know how to do plank properly?

One of the simplest, safest and easiest ways 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 with straight arms). Keep your toes tucked under and your body and legs off the floor, in a strong horizontal line – like a plank!

Stay focused throughout and let this wonderful music (composed by my teacher) do the counting!

Need an easier option?

Peacock Tree Plank Challenge guidelines

Is your plank straight?

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.

Been there, done that, got the t-shirt?

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 one-legged 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 2018 Peacock Tree Plank Challenge schedule  and get planking!!

The 21-Day Plank Challenge

By | Asana, News | No Comments

Ushering in the Summer with the 21-day plank challenge

Don’t stop reading now – this is NOT an attempt to throw this Chinese policeman’s record-breaking eight-hour plank into a cocked hat, with your own three-week plank!

The Peacock Tree 21-day plank challenge is your opportunity to create strength in both body and mind, and set your Summer alight! And all with a 3-minute plank.

It’s not as hard as it sounds – you just need to build up gradually by following the plan (see link below) and ignoring the little voice telling you there are better things to be doing than building phenomenal core strength.

How to do plank

plank-challenge-collage

Don’t let your bottom cheat!!

For the challenge, we ask you 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.

How not to do plank

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.

Action!

Print off the 21-day Plank Challenge practice sheet below, 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!

21-Day Plank Challenge Practice Sheet

Keep going, stay focused, and keep your eyes on the prize! What’s the prize? The ability to hold plank for 3 minutes within 3 weeks, a core of steel and all the strength you’ll need for our next big Yin Yang workshop on June 4th – more details coming soon!

And when you waiver, just remember:

“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.” – Mark Twain