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This article was co-written by Reena Vokoun, MA. Reena Vokoun is an ACE-certified dance and fitness coach in California with over 10 years of fitness coaching experience. Reena is also the founder of Passion Fit, a health and fitness lifestyle company. Her work has been featured on Shape, Working Mother and Thrive Global. She is a member of IDEA Fitness and is certified through the American Council on Exercise (ACE), the American Gymnastics Association (AFAA) and the American Heart Association (AHA). She holds a Master’s degree in Advertising and Communication from Boston University.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,312 times.
The plank pose or kumbhakasana in Pali is one of the most basic yoga poses. [1] X Source Plank studies are often performed in a series of sun salutations, or in a vinyasa sequence. There are two variations of the plank pose: the full plank (kumbhakasana) and the side plank (vasisthasana). [2] X Source of Research Doing a plank will help you transition into most yoga poses smoothly, while strengthening your arms, shoulders, back, and core. Regular exercise also improves overall physique. [3] X Source of Research If you are looking for some other exercises or simply want to challenge yourself, then you should include plank in your training regimen.
Steps
Do a full plank
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Start in a crawling position. If you are new to yoga or your body is not very flexible, you should start with the crawl position before entering the plank position. Remember to use a mattress to feel comfortable while exercising. You can also fold a blanket under your knees if you need more cushioning for your knees.
- Make sure your hands are directly below your shoulders and your knees are directly below your hips. [4] X Research Sources
- The instep can be flat on the floor or curled toes if desired. [5] X Research Sources
- Inhale and exhale evenly through the nose. If possible, make a soft ocean-like sound while breathing. This is called ujayyi breathing, and it helps you transition into more effective poses. [6] X Research Sources
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Exhale and push yourself back into baby pose. To perform baby pose (balasana), from crawling position, move your buttocks toward your feet. Extend your thighs to shoulder width as you move and lower your chest to the surface of the mattress. The hands are now stretched out in front with the palms facing down on the mattress. [7] X Research Sources
- Straighten your arms and head forward, maintaining your breath throughout the movement.
- You can also rest your forehead on the mattress.
- Relax your shoulders while you do a deeper stretch.
- Hold this position for about five breaths or as long as you like.
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Get into a plank position. When you’re ready, push yourself up out of baby’s pose and back into crawling position. Then move into a plank position. [8] X Research Source Position your shoulders at right angles to your hands and straighten your legs as you raise your body against the tops of your feet. If done correctly, you will now look like you are about to do push-ups. [9] X Research Source
- Try to work your abs and keep your spine straight. Don’t stick your butt up high. [10] X Research Source
- With feet hip-width apart, flex your feet with heels pushed back to stabilize the pose. [11] X Research Source
- Keep your elbows close to your ribs and pull your shoulders down away from your head to prevent sagging, as that will lengthen your neck. [12] X Research Source
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Lower onto your forearms if desired. You can prop yourself up on your palms if you want, or lower yourself on your forearms to make the pose more difficult. This variation is called the dolphin plank. [13] X Research Source
- Remember to keep your spine straight and lower your butt down, just like in a normal plank position. Face directly to the floor while maintaining the pose.
- Hold this pose for 3-5 breaths.
- After completing the dolphin plank, return to crawling position so you can move into baby pose. You can either lower yourself onto your stomach and then get back into crawling position, or lift yourself up into a palm rest plank and return to crawling.
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Return to baby pose. After being in the plank position for 3-5 breaths, exhale, return to crawling position, and then move into baby position. Give your body a chance to rest in baby pose for a few breaths before moving on to other poses. [14] X Research Source
- Inhaling and exhaling at regular intervals is up to you.
- You can practice again after completing the baby pose, or stop here.
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Practice advanced plank. After mastering the full plank, you can challenge yourself with more difficult variations. [15] X Source of Research Do not do these poses until you are strong enough to keep your body straight and stable throughout.
- Do a one-leg plank by slowly lifting one foot off the ground. After a few breaths, lower that leg and repeat with the other leg.
- Do a one-arm plank by slowly raising one arm in front of you. After a few breaths, lower that arm and repeat with the other. Remember to keep your hips steady and not sway back and forth.
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Complete the plank exercise. You can rest after doing a few rounds of the plank position. From a plank position, gently lower your knees to the floor, then transition to baby pose and breathe. Take 3-5 breaths in baby pose to complete the cycle.
- If you want more rest, stay in baby pose longer.
Do a side plank
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Get into a kneeling position on your knees and hands. If you are new to yoga or your body is not very flexible, you should start with crawling before entering a side plank position. Remember to use a yoga mattress to create a comfortable feeling when practicing. You can also fold a blanket under your knees if you need more padding.
- Position your hands directly below your shoulders and your knees directly below your hips. [16] X Research Source
- Take a few breaths and hold this position.
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Push your butt toward your heels. Hold your hands in place and push your butt back toward your heels. Both hands are placed face down on the mattress in front of the body. This is called baby pose, also known as balasana in Pali. [17] X Research Source
- Maintain baby pose for 3-5 breaths.
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Get into a plank position. From baby pose, inhale and push yourself back to crawling position. Then move into a normal plank position (kumbhakasana). [18] X Research Source Take a few breaths and stay in this position. [19] X Research Source
- Try to work your abs and keep your spine straight. Don’t let your butt stick out. Keep your butt in line with your whole body. [20] X Research Source
- Feet hip-width apart and flexed, body mass focused on the top of the foot. [21] X Research Source
- Expand your chest by lowering your shoulders below the mattress. [22] X Research Source
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Turn to the right. Exhale and rotate to the right while raising the right arm, and place the right leg and foot on top of the left leg and foot. The left arm and left leg are responsible for lifting the body mass. [23] X Source of Study Hold in a one-sided plank position for 3-5 breaths. Keep your body straight to develop muscle and reduce the risk of injury.
- The support arm should be kept straight and slightly above shoulder height. [24] X Source of Study Keep your palms firmly on the floor and use your biceps to stabilize your body. [25] X Research Sources
- The left arm, hand, and right finger are fully extended toward the ceiling. [26] X Research Sources
- Remember to use your core and back muscles. [27] X Research Source
- While holding this pose, you should imagine yourself leaning against the wall behind you.
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Return to plank position. After holding the plank position for 3-5 breaths, inhale and turn back to the normal plank position (kumbhakasana). Hold this position for 1-2 breaths to rest before doing a side plank on the left side.
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Turn to the left. Exhale and rotate to the left, so that the right arm and leg support the weight of the body. [28] X Source of Study Follow the same procedure as for the right side and hold this pose for 3-5 breaths before completing the one-sided plank exercise. [29] X Research Sources
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Do variations of the side plank. Once you’ve mastered the side plank, you can do more difficult variations of the side plank. Remember to only do these poses once you’ve mastered the one-sided plank to minimize the risk of injury. [30] X Research Source
- In a simple one-sided plank you can push your lower hips up to force the obliques to work. This will stretch the right rib more. [31] X Research Source
- You can also do a side plank with one leg by lifting the top leg off the bottom leg slightly. Do this movement for 1-2 seconds. [32] X Research Source
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Finish one side plank. After completing a few side planks, end the exercise by returning to normal plank and then baby pose. You can end in baby position or in the same kneeling position as you started.
Advice
- Talk to your doctor before starting a yoga regimen to make sure your health is appropriate.
Warning
- Be careful with the plank position if you have a back, abdominal, or shoulder injury.
Things you need
- Yoga carpet
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This article was co-written by Reena Vokoun, MA. Reena Vokoun is an ACE-certified dance and fitness coach in California with over 10 years of fitness coaching experience. Reena is also the founder of Passion Fit, a health and fitness lifestyle company. Her work has been featured on Shape, Working Mother and Thrive Global. She is a member of IDEA Fitness and is certified through the American Council on Exercise (ACE), the American Gymnastics Association (AFAA) and the American Heart Association (AHA). She holds a Master’s degree in Advertising and Communication from Boston University.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 6,312 times.
The plank pose or kumbhakasana in Pali is one of the most basic yoga poses. [1] X Source Plank studies are often performed in a series of sun salutations, or in a vinyasa sequence. There are two variations of the plank pose: the full plank (kumbhakasana) and the side plank (vasisthasana). [2] X Source of Research Doing a plank will help you transition into most yoga poses smoothly, while strengthening your arms, shoulders, back, and core. Regular exercise also improves overall physique. [3] X Source of Research If you are looking for some other exercises or simply want to challenge yourself, then you should include plank in your training regimen.
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