The plank pose is a basic pose and can be practiced by beginners.
You can start in either the downward facing dog pose or the mountain pose.
From the mountain pose:
Stand in mountain pose keeping your spine erect. Inhale and raise your arms above your head and keep them straight. Exhale and bend forward from your hips and up. Now place both your palms on the floor and keep them close to your feet in such a way that they are only shoulder width apart. Relax in this position for a few seconds.
Plank Pose Yoga
Now slowly extend one leg away from your body as far as you can and repeat the same with the other leg. You should be resting the back of your toes on the floor. Press your tailbone towards the floor and your outer thighs upwards. Keep your spine straight and ensure your shoulder blades are perfectly aligned with your spine. Spread your collar bones. Keep your neck straight in line with your spine, but the head should be tilted slightly away from your neck. Look straight down at the floor.
From the downward facing dog pose:
From the downward facing dog pose, lean your body forward in such a way that your shoulders are perfectly aligned with your palms (they should be exactly above the palms). You can extend your legs backwards if you think your body does not resemble a plank.
The rest of the instructions are the same as the one above with your spine, shoulders, toes, head and neck.
Remain in this pose for at least 30-60 seconds. And return to either the downward facing dog or the mountain pose.
Benefits of the plank pose
- This pose tones the abdomen.
- It strengthens the spine
- It also works on the strength of the arms and wrists
As a beginner if you have any difficulty remaining in this pose for 30-60 seconds, you can choose to return to the normal standing pose at anytime. You can first work on the strength of your arms by practicing this pose, before you move on to any arm balancing poses.