The Plank Pose in Yoga

How to Do the Plank Pose

The Plank Pose

Doing something called the Plank pose only sounds like you’ll be imitating a log lying on the ground. In fact, you’ll be imitating a log propping itself up on two twigs—also known as your arms.

You can do the Plank Pose by extending your arms or using your elbows and forearms.

Plank Pose Variants

There are several variants available for this pose:

  • Plank with supported toes, with supported insteps.
  • With arms extended, not bent.
  • With the elbows forward, making a movement from front to back, with the help of the feet.
  • With one arm turned and stretched upwards that rotates the torso. It is repeated on one side and the other.
  • The plank with trunk rotation. One arm passes under the pectoral to come out on the other side, and then rotates to the other side, stretched out, looking up. On one side and after the other.
  • With the arm extended forward, very firm, alternating arms.
  • The iron ‘spiderman’ or with the movement of feet. The usual position is preserved, moving the feet forward and to the sides, alternating one and the other.

Plank Pose Variants

Plank Pose Benefits

The plank pose will give you many benefits you might not be aware of:

  • Will help you reduce any back pain you might have.
  • Will help you Increase your Muscle Definition.
  • Will help you develop a better posture.
  • Will help you get a better balance.
  • Will help you develop healthy Bones and Joints.
  • Can help you relieve stress and get a better mood.

The Plank Pose in Yoga Step by Step

The Plank Pose Step by Step

  • Begin on your hands and knees on the mat, with your wrists directly under your shoulders.
  • Tuck your toes under and extend your legs straight out behind you, one at a time, keeping your arms perpendicular to the mat.
  • Look straight down at the floor, keeping your neck aligned with your straight spine.
  • Pull your abdominal muscles in so your hips don’t sag, but don’t allow them to rise up, either.
  • Hold the pose for at least 30 seconds.
  • Release the pose by dropping your knees to the floor.

The easiest way to do a plank is to start with the four-point position, with your hands and knees flat on the floor and your back straight. The most important aspect of the plank, in terms of safety and technical efficiency, is to strengthen the abdomen. Once you are in this position, activate your abdominal muscles and try to keep your spine as straight as possible.

Keep your abdominal muscles contracted, and push your lower ribs inward. It is important to maintain this central position throughout the movement.


  • Do not put your hands too far away, they should be right in front of your shoulders
  • Keep your head aligned to your shoulders, hips, knees, and ankles.
  • Do not raise your bottom.
  • Your body should form a straight line from your heels to the top of your head.
  • If you are a beginner try holding the pose for 10 seconds, increase the seconds as you progress.
  • Do not try this pose if you have problems with your wrists, elbows, shoulders, and spine.
  • Do not try this pose if you are overweight.
Two Girls doing the Plank Pose in Yoga
Two Girls doing the Plank Pose in Yoga






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