5 Steps to the Perfect Plank Position

Kumbhakasana

Plank Pose –or Kumbhakasana– is a foundational yoga posture. This grounding position strengthens the arms and wrists, while also helping to improve posture by activating the abdominals and engaging the spinal muscles.

Kumbhakasana comes from the Sanskrit words "kumbhak," which means "breath retention," and "asana," which means "pose." In a traditional sun salutation, Plank position is practiced while the breath is suspended just before lowering through chaturanga dandasana. 

While Plank is an essential part of Sun Salutations, it can also be practiced on its own to build stamina, strength, and mental endurance. 

It’s important to always listen to your body and work within your abilities... 
Those of us with wrist, elbow, shoulder, neck, or back issues should practice with the appropriate modifications for your body! ​

Step-by-Step

1. Begin on your hands and knees (Tabletop pose), with your wrists under your shoulders and your knees under your hips. Spread your fingers and press down through the base of your palms and base of each finger.
2. Relax your shoulders away from your ears. Look down between your hands to allow for length in the neck. Draw your abdominal muscles toward your spine. 
3. Tuck your toes and extend your legs back. Lengthen from your heels to the crown of your head, being mindful to keep your hips square and level. While keeping your thighs lifted, press the front of your thighs (quadriceps) up toward the sky while lengthening your tailbone toward your heels.
4. Engage the bandhas by drawing your pelvic floor muscles toward your spine as you contract your abdominal muscles. Ensure your head is in line with your spine. Broaden across your shoulder blades and across your collarbones.
5. Breathe. For the advanced version of Plank pose, smile :)

Bonus Tips

• If you’re still building up arm and core strength, drop to your knees. If it’s too much pressure on your wrists, try the forearm version to reduce wrist strain. 
• Never lock your elbows in Plank. Instead, create a micro-bend in your elbows by engaging your biceps and triceps. 
• It’s important to keep your body in a straight line, from shoulders to heels. Keep your shoulders aligned directly over your wrists and take care not to allow your butt and hips to be too high or too low. 
• For sore wrists, roll the top edge of your mat a few times and place the base of your palms on the rolled mat, with fingers gently curled. Press down through the base of your index fingers. 

Arizona Yogis

You might find yourself practicing plank posture in any of our more vibrant weekly asana classes:

• Power Vinyasa Monday 7-810am
• Sunrise Yoga Tuesday/Thursday 6-710am
• Tantra Yoga Thursday 1030am​
• Any of our ALL LEVELS classes (currently offered 6/7 days per week!)

Written by Heather Lynn Horvat

Gilbert Yoga 
655 N Gilbert Road 
(480)-720-7297 

​#gilbertyoga #gilbertyogastudio #yogaaz #azyoga #arizonayoga #phoenixyoga #yogaarizona #yogablog #yoga #asana #pranayama #wellness #wellbeing #safeyoga #yogapractice #plank #Kumbhakasana