Plank, aka Phalakasana in Sanskrit, is a very popular pose in all forms of exercise. It is a great core exercise that builds strength and stability. By holding your body in the plank position, you are working a wide range of muscles. A strong and solid core not only looks and feels good it also balances and stabilizes the body during all of our daily activities.
Plank is one of the most foundational poses in yoga practices. It is very commonly used as a transitional pose in Vinyasa yoga sequences. There are many ways to enter into the plank pose. Today, let’s explore two variations on the mat.
1. I call the first variation Low Plank. While on your hands and knees, bend your arms, place the elbows directly beneath your shoulders and clasp your fingers together to make a fist (see photo 1).
2. Tuck the toes under and as you take a deep breath, lift up to the plank pose (see photo 2).
3. Extend the crown of the head forward and keep your spine lengthened. Scoop your shoulders away from your ears and maintain a flat back. The leg muscles should be engaged by lifting the kneecaps and the quads (the front of your thighs). Keep the core strong by pressing the belly button toward the spine.
4. The second variation will be performed with straight arms. While on to your hands and knees and with your wrists directly beneath your shoulders, make sure the wrists are parallel to each other and fingers are spread wide (see photo 3).
5. Turn the inside of your elbows toward each other to avoid hyperextending your arms. Tuck the toes and step back with your feet, bringing your body and head into one straight line (see photo 4).
6. Scoop your shoulders away from your ears, maintain a flat back, pull your belly in, press the back of your thighs toward the ceiling and extend the heels toward the back of the room.
How long should you hold the plank? Good question. I suggest at least 10 long deep breaths to begin with. I personally like to challenge myself to hold it against my favorite upbeat songs. When you rock it to the beats of the music, the pose becomes more tolerable.
Before you know it, you’re holding plank for the whole song, 2 or 3 minutes. Try it! Keep practicing! Namaste.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.