Plank Pose - Kumbhakasana
Kumbhakasana (koom-bahk-AHS-uh-nuh): “kumbhak,” which means “breath retention,” and “asana,” which means “pose”
Plank Pose is all about core strength and power. It is about feeling grounded and stable. Plank is an essential component of Sun Salutations and is often used as a transitional pose. It can also be practiced on its own to build strength and stamina.
Benefits
Strengthens the arms, wrists, and spine
Tones the abdomen
– Benefits from yogajournal.com
Directions
Begin on your hands and knees, with your wrists directly under your shoulders.
Spread your fingers and press down through your forearms and hands.
Gaze down between your hands, lengthening the back of your neck and draw your abdominal muscles toward your spine. (Draw naval to spine)
Tuck your toes and lift hips, bringing your body and head into one straight line.
Keep your thighs lifted and take care not to let your hips sink too low.
Broaden across your shoulder blades and across your collarbones.
Draw down through the bases of your index fingers — do not let your hands roll open toward the pinkie fingers.
Press the front of your thighs (quadriceps) up toward the ceiling while lengthening your tailbone toward your heels.
Hold the pose while breathing smoothly for five breaths.
If you are using the pose to build strength and stamina, hold for up to five minutes. To release, slowly lower onto your knees, then press back into Child’s Pose and rest. Those practicing Sun Salutations should move directly from Plank into Chaturanga or Knees-Chest-Chin (knees to mat)
Modifications
Lower the knees to the floor for Modified Plank or Half Plank Pose
Lower the elbows to the floor for wrist issues or come to fists
For beginners- practice with a strap around the upper arms
Variations
• Lift one leg
• Lift one leg and one arm
• Chaturanga pushups to plank flow
• Forearm plank
• Squeeze block between your thighs toning
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