How to Do
How to Do Plank Pose
The plank pose should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the plank pose.
Beginning
Beginning Plank Pose in Yoga
1. Bring your shoulders over your wrists, fingers spread, and middle finger pointing forward, starting on all fours. Firm your upper arms in towards each other and press your hands into the floor.
2. Pull your lower belly button in and up.
3. To get into a high push-up position, extend one leg back with your toes tucked, then the other leg. From head to heels, your body is in a straight line.
Movement
Plank Pose in Yoga Movement
1. Slide your shoulder blades down the spine, firm them into the back, and force the gap between them up toward the ceiling.
2. Thigh muscles should be engaged, and the tailbone should be lengthened towards the heels.
3. Continue to push the floor away evenly with the palms of your hands, as if forcing your heels against a wall.
4. Bring your legs together without moving them. As a result, you'll have increased core strength and stability.
5. With your jaw relaxed, look slightly forward at the floor. Breathing is even and consistent.
6. You can hold this stance for as little as 5 breaths or as long as a few minutes.
Benefits
Plank Pose in Yoga Benefits
All of the core muscles of the body, including the belly, chest, and low back, are toned in Plank Pose. It strengthens the arms, wrists, and shoulders, and it's frequently employed to get the body ready for more difficult arm balances. Plank also improves posture by strengthening the muscles that surround the spine.
Exercise Aliases
Plank Pose Yoga, Side Plank Pose, Plank Pose in Yoga.
