Plank Pose - Australian School of Meditation & Yoga | ASMY

Plank Pose


Level: Moderate

Benefits: Strengthens the arms, wrists, and spine. Tones the abdomen.

Cautions: Carpal tunnel syndrome.

How To

Plank Pose
Fig. 1 Fig. 2 Fig. 3
  1. From Child Pose extend your arms forward, curl your toes under and raise up so your body is in a straight line, supported by your hands and toes, with the shoulders directly above the wrists.
  2. Press your upper arms into the armpits and reach out strongly into your fingers. Keep the shoulder blades tucked in to the rib cage and the shoulders away from the ears. Broaden your chest.
  3. Lengthen through the front and back of your body engaging your abdomen and side buttocks. (fig.1)
  4. Plank Pose is one of the positions in the traditional Sun Salutation sequence. You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute.
  • For more challenge you can raise one leg and lengthen back into the heel, lift up through your pelvic floor and keep your arms taking the weight evenly. Breathe normally and hold for up to 5 breaths and then repeat with the other leg. (fig.2)
Easy Version
  • Bring the knees to the floor but keep the body long and strong like a sloping plank. (fig.3)