How to Do the Plank Pose

The Plank Pose in Yoga

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

Engaging in the plank pose offers a multitude of advantages that you may not be fully aware of:

  1. Alleviates Back Pain: Regularly practicing the plank pose can help alleviate existing back pain and discomfort.
  2. Enhances Muscle Definition: By incorporating the plank pose into your fitness routine, you can effectively enhance muscle definition throughout your body.
  3. Improves Posture: Consistent plank pose practice aids in developing better posture, leading to improved alignment and reduced strain on your spine.
  4. Enhances Balance: Engaging your core and stabilizing muscles during the plank pose contributes to improved balance and stability in your daily activities.
  5. Promotes Healthy Bones and Joints: The plank pose helps in developing and maintaining strong bones and joints, enhancing overall joint stability and preventing age-related issues.
  6. Reduces Stress and Enhances Mood: Engaging in the plank pose can serve as a stress-relieving activity, helping you unwind and achieve a better mood through its mind-body connection.

By embracing the plank pose, you can unlock these numerous benefits, positively impacting your physical well-being and overall quality of life.

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.

Revised Plank Guidelines and Recommendations

  1. Position your hands directly in front of your shoulders without extending them too far.
  2. Maintain proper alignment by keeping your head in line with your shoulders, hips, knees, and ankles.
  3. Avoid lifting your buttocks off the ground.
  4. Ensure that your body forms a straight line from your heels to the top of your head.
  5. If you’re new to planking, start by holding the position for 10 seconds and gradually increase the duration as you make progress.
  6. Refrain from attempting this exercise if you experience issues with your wrists, elbows, shoulders, or spine.
  7. Avoid performing this exercise if you are carrying excess weight.
Two Girls doing the Plank Pose in Yoga
Two Girls Doing the Plank Pose in Yoga






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