Plank Pose - Uttihita Chaturanga Dandasana - Australian School of Meditation & Yoga | ASMY

Plank Pose – Uttihita Chaturanga Dandasana


Works the back and core

Key Benefits

  • Strengthens the arms, back, legs and core
  • Stretches the feet and Achilles tendons


Begin on all fours with your hands under your shoulders and your knees under your hips. Take your feet out wider than your hips for stability.  Tuck your toes under, draw your navel in towards your spine and relax in between your shoulder blades. Lengthen back into your heels as you straighten your legs to come into full plank position. Lower your hips so that your body is in one straight line- neck, spine, shoulders, hips, legs and ankles. If this is too strong, come back on to your knees, keeping your hips low and long.Separate your feet wider if you need more stability.

Keep your breath flowing. Focus on pressing down evenly into your fingers, palms and toes; lengthen back through your heels; and maintain a strong core. Squeeze your legs strongly so they offer active support to your back and shoulders. Hold for 5-15 breaths. To come out of the pose: lower your knees to the floor and lengthen back in to pose of the child.