YOGA AT HOME Here is an example of a balance session for getting started in using yoga to enhance muscle talk for better running performance. PLANK Start by kneeling on all fours with your hands positioned directly underneath your shoulders. Now move into a push-up position with your legs fully extended behind you and only the toes of your feet on the floor. Your body now forms a straight line from the ankles through the crown of the head. Your eyes are on the floor. Avoid lifting your hips out of alignment with the rest of your body or allowing your hips to sag. These two common errors are ways of taking stress off weak abdominal and low back muscles. Also avoid rounding or sinking into your shoulders, instead holding your shoulder blades in a neutral position. Experienced yoga students are able to hold this pose efficiently by maintaining consistent, moderate tension in the upper back and abs and relaxing everything else. SIDE PLANK Start in the plank position. Rotate 90 degrees to the right, extend your right arm straight overhead, and lift your right foot and stack it on top of the left. Rotate your head to the right also, so that you are looking at your right hand. Beginners tend to allow the upward extended arm to tilt forward and their hips to sink toward the floor as they fatigue in this position. Concentrate on keeping your hips high and your arms in a perfectly straight line. After completing your hold, reverse your position and hold the side plank with your left arm extended overhead for an equal amount of time.