Plank Pose: How to Do Plank Pose in Yoga

The plank pose is known in Sanskrit as Phalakasana or Kumbhakasana. The plank pose is part of the Sun Salutation sequence in Ashtanga yoga and Vinyasa yoga practices. You can practice holding a plank pose to build core strength or use it as a transitional pose before assuming the four-limbed staff pose, side plank pose, downward-facing dog, child’s pose, crow pose, or other arm balance.

The plank pose is essentially the top of a push-up position. To practice a plank pose, begin on all fours, tuck your toes, and lift your knees to fully extend your legs. Your hands should be beneath your shoulders, and your body should be in a straight line.

Practice plank pose by following the step-by-step guide below:

1. 1. Get on all fours. Hold yourself off the floor on your hands and knees. Your wrists should be shoulder-width apart, directly under your shoulders. Your hands should be fully spread.
2. 2. Tuck your toes under your feet. Bring your knees up and fully extend your legs. Shuffle your toes back to straighten out your body. Your body should form a straight line parallel to the floor, from the crown of your head to your heels. Make sure that your tailbone is not pointed upward and that your upper back is straight. Your neck and torso should be in line with each other.
3. 3. Lengthen your lower back. Press your shoulder blades into each other to lengthen your low back and point your tailbone toward your heels. Focus on your breathing to help hold the pose.

If it is challenging to hold a full plank, there are variations on the plank pose. You can place your forearms on the floor for a forearm plank. You can also lower your knees to the floor in a half plank position.

The plank pose is a strengthening pose that engages muscle groups in the whole body. Practicing plank pose can have the following benefits:

1. 1. Build strength: The plank strengthens your triceps, core muscles and abdominal muscles, glutes, obliques, leg muscles, and back muscles.
2. 2. Improve posture: The plank position strengthens your core muscles, helps support your spine, and can lead to better posture.
3. 3. Boost stamina: Practicing the plank position can help build stamina for holding other yoga poses.

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