Forearm Plank

About This Pose

Plank position on the forearms instead of the hands, elbows under shoulders, body straight.

How to Practice

1. 1

   Come to the floor and rest on the forearms with elbows directly under the shoulders.

2. 2

   Tuck the toes and lift the knees to create one straight line from head to heels.

3. 3

   Press the forearms firmly into the mat and draw the shoulder blades away from the ears.

4. 4

   Engage the core, glutes, and thighs to maintain the straight line.

5. 5

   Keep the hips level — avoid hiking them up or letting them sag.

6. 6

   Hold for 5–10 breaths. Modify by resting the knees on the mat.

Benefits

• Core and shoulder strength without wrist compression