Plank pose is a popular pose in many sports. In yoga, the plank pose not only tones the body but is also good for mental health.
The plank pose is known in Sanskrit as Kumbhakasana. This is an arm balance yoga pose that works to tone the abs, while strengthening the arms and spine. This pose is an important part of the sun salutation sequence and is often used as a transition. However, this pose can be practiced individually to build strength and increase body stamina.
Benefits of plank pose in yoga
The plank pose in yoga can tone all the major muscles in the body, including the abdomen, chest, and lower back. Not only that, but this pose also strengthens the arms, wrists, and shoulders and is often used to prepare the body before doing more difficult arm balances like crow pose, scorpion pose…
In particular, holding the plank pose for a few minutes also helps to increase endurance and stamina, while toning the nervous system. This move is not only part of the sun salutation sequence, but it is also often practiced many times in Ashtanga, Vinyasa and Power Yoga classes.
Detailed instructions on how to practice plank pose in yoga
Plank pose in yoga helps strengthen the muscles around the spine, contributing to improving gait and standing
To do plank pose in yoga, you will:
- Start in a four-legged crawling position, with your wrists in line with your shoulders. Breathe evenly and gently through your nose.
- Spread your fingers and press your hands firmly into the mat, straighten your forearms, eyes looking under your hands
- Tiptoes and straighten back so that the body and head form a straight line.
- Lift your thighs up and be careful not to let your hips get too low. If your butt is protruding, adjust your body so that your shoulders are in line with your wrists
- Direct your quads (quadriceps) toward the ceiling, keeping your neck straight, eyes on the floor
Hold the pose for five breaths. If you want to increase strength and stamina, hold for up to five minutes. To relax, slowly bend your knees, then return to child’s pose and relax. If you’re doing the sun salutation, switch directly to the crocodile pose (Chaturanga) or the knee-chest pose (Knees-Chest-Chin Pose).
Variations of the plank pose in yoga
If your arms or stomach aren’t strong enough to lift your entire body weight, you can lower your knees to the floor
The plank is a hugely effective exercise in toning muscles and increasing arm strength if practiced properly. It may take a while for the body to have the strength to hold the pose for more than two breaths. Therefore, when starting to practice, you should do it slowly and carefully, do not let your arms and shoulders get too tight. To make the pose easy or to increase the difficulty of the pose, you can try some of the following suggestions:
- If your arms or stomach aren’t strong enough to support your entire body weight, you can lower your knees to the floor (also known as Half Plank Pose). Make sure to keep your head and spine in a straight line.
- To increase the difficulty, try lifting each leg high while performing. Hold each leg for 5 breaths.
Note when performing the action
The plank pose can be very effective in increasing strength and stamina if done with the correct alignment:
- Don’t let your hips and buttocks sag too low or protrude too high. It is important to keep the body in a straight line, from shoulder to heel.
- Keep your shoulders in line with your wrists
- The distance between your hands and feet should be the same in both plank position and downward facing dog. Move back and forth between the two poses to get a sense of distance.
- Never immobilize the elbow as this can lead to hypotension and injury. Instead, keep your elbows flexible by working your biceps and triceps.
- Do not practice the pose if you have carpal tunnel syndrome, osteoporosis because there is a high risk of fracture.
- Perform the pose within the limits of the body, avoiding overexertion. If you have health concerns, consult your doctor before practicing.
Practicing the plank pose in yoga regularly is a very effective way to strengthen muscles and arms. If you are just getting used to this pose, try a few gentle variations and feel the dramatic change in your body. And if you are still wondering how to do it, immediately download easyhealthylive.com to your device for specific instructions from professional yoga teachers.
How to Do Plank Pose in Yoga https://www.yogaoutlet.com/blogs/guides/how-to-do-plank-pos-in-yoga Accessed: 21/3/2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.