How To Do Plank Pose?

Plank Pose — This is an excellent way to begin your day. Kumbhakasana (koom-bahk-AHS-uh-nuh) is an arm balancing yoga pose that tones the abdominal muscles while relaxing the arms and neck. The Sanskrit words "kumbhak" and "asana," which mean "breath protection" and "pose," respectively, are used to give it its name. 

In the traditional variant of this pose, you can hold your breath for a brief time before lowering your body into a deep push-up stance (either Chaturanga Dandasana or Ashtanga Namaskara). Plank is an essential aspect of Sun Salutations, and it's often seen as a transitioning pose while the air isn't kept. 

It may also be used alone to improve strength and stamina. Your lower back is supported by your tightly engaged thighs and abdominals, while your loose shoulders and exposed chest free your spine. You balance the middle portion rather than sagging from your arms and feet. You'll feel strong but light and elegant at the same time. Imagine a performer getting carried gently into the air by the partner for a harder Plank.

The Idea of Plank Pose

This pose aims to strengthen the arm in general. To ensure this, tie a piece of cloth or a strap across the upper arm. Often, try to push the strap's inner arms outwards. Shift the outer weapons down to the field from the neck. Shift the inner arms into the shoulders from the bases of the index fingers. 

If you have carpal tunnel syndrome, perform the position on your knees in Half Plank Pose or on your forearms in Forearm Plank Pose instead of the full iteration. Plank Pose can be discouraged for anyone who has osteoporosis due to the risk of fractures. Work inside the strengths and weaknesses as far as possible. 

If you have some medical issues, talk to the doctor before practicing yoga. It's essential to strive for a well-aligned Plank Pose if you want to reap the rewards. Pull the shoulders down and in toward each other and bring your head in line with your shoulders whenever you tend to collapse your chest and round your shoulders out.

How To Perform The Plank Pose

Step 1:

Do Adho Mukha Svanasana first. After that, take a deep breath and roll your torso forward.Keep going until the arms are parallel to the ground. Make sure your body is parallel to the floor, and your elbows are over your wrist in this position.

Step 2:

Bring your outer arms inwards, next to your neck. In your toes, secure a tight hold on the floor.Firmly press your shoulder blades against your ass. Then stretch them out on the sides of your spine. Carry the collarbones to the sternum in the same manner. From the sternum, spread your collar bones.

Step 3:

Move your legs upwards as though you're rubbing them against the ceilings. However, have the tailbone pressed flat.

Step 4:

Pull your head away from the base of your neck and lower your forehead to the ground. Take note of how tender the throat and eyes are.

Step 5:

Rep this pose, ensuring that you remain in each position for 1 to 30 minutes.

Frequently Asked Questions

What Is The Ideal Length To Carry a Plank?

If you're bracing all of your muscles, holding a plank for more than 20 seconds—and no more than a minute—can be difficult. We suggest doing 20-second bursts at a time.

Do Planks Help You Lose Belly Fat?

This pose is a beneficial workout for consuming calories. A plank hold engages several muscles at once, benefiting the body's core power. They function by improving your balance, stability, and tummy tightness in addition to burning fat around your abdominal region.

What Are The Advantages of The Plank Pose?

The plank supports your back, rhomboids and trapezius muscles, and abdominal muscles, both of which contribute to a strong stance as they gain strength. Practicing good posture will help you recover from a variety of symptoms and avoid the emergence of others. Maintaining good balance entails having the bones straight.


Like the belly, shoulders, and low back, the body’s core muscles are toned in Plank Pose. It strengthens the muscles, hands, and shoulders, and it's commonly used to get the body ready for more challenging arm balances. Plank often enhances posture by strengthening the muscles that cover the neck. Plank Pose is a great way to develop flexibility and strength while still toning the nervous system. 

It is often performed as part of the Sun Salutation series in Ashtanga, Vinyasa, and Power Yoga courses. Plank is a proper fundamental pose. It teaches you to keep yourself together like a solid wooden plank, giving you the strength you need for dynamic poses and the grace to move between them with ease. 

Plank will strengthen your abdominal muscles; you will also catch yourself sweating when doing it. It will help you strengthen your muscles while still keeping your wrists flexible and secure. Your upper back and neck balance will change when you practice this position, and you'll build strength for your lower back as you learn to engage your abdominals.