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Plank is a position that’s familiar to a lot of people and is used in many different movement practices. If you’ve ever done a push-up, for instance, you’ve done a Plank.
The yoga approach pays close attention to alignment to ensure that you can do this posture frequently and safely over time. You may also find that you can hold the posture longer and with greater comfort when you prioritize alignment.
Plank Pose Basics
Sanskrit Meaning: Phalaka (Plank) Asana (Pose)
Yoga Level: Beginner
Pose Type: Arm Support
Benefits:
• Strengthens your core
• Improves your balance
• Improves arm strength
Key Alignment Cues
1. Shoulders Over Wrists
Stack your joints for the greatest stability.
Exception!: When you are preparing to lower to Chaturanga Dandasana, shift your shoulders forward. See our Vinyasa Sequence instructions for all the details.
2. Straight Line from Head to Heels
In other words, don’t let your butt drop or stick up. Look in a mirror if you’re not sure.
3. Press into Your Fingers
This domes your palms slightly and takes some pressure off your wrists.
Step-by-Step Instructions
1. Begin on your hands and knees with your shoulders stacked over your wrists.
2. One at a time, lift your knees and straighten your legs toward the back of your mat coming onto the balls of your feet.
3. Make sure your shoulders are still over your wrists.
4. Press into your hands to make space between your shoulder blades.
5. Firm your abdomen by drawing your navel in slightly.
6. Keep your neck long and your gaze on the floor.
Beginner Tips
1. If you feel your butt start to drop, lower your knees to the floor.
2. Push back to Downward Facing Dog. Don’t move your hands and feet. This is the length of your Down Dog.
3. If Plank hurts your wrists, lower to your forearms.
Variations
Knee to Nose
1. From Plank, press into your palms to dome your back
2. Drop your head and draw your right knee toward your nose.
3. Repeat on both sides.
Knee to Elbow
1. From Plank, bend your right knee and draw it to the outside of your right elbow or upper arm. Try to make contact between your knee and arm.
2. Keep your shoulders over your wrists and your head up.
3. Repeat on both sides.
Preparatory Pose
Downward Facing Dog
Downward Facing Dog is a good preparatory stretch for the legs and shoulders.
Counter Pose
Bridge Pose
A heart opener like Bridge Pose reverses the position of the shoulder blades in Plank.
