Forearm Plank

About This Pose

Forearm Plank removes the wrist element from Plank Pose, making it accessible for people with wrist pain or injury, and changes the shoulder angle in a way that shifts the load slightly differently across the shoulder girdle and core. From kneeling, lower the forearms to the mat with elbows directly under the shoulders. Forearms parallel to each other or hands clasped together. Extend the legs back, tuck the toes, and lift the hips to form a straight line. The same principles apply as in full Plank: lower belly lifted, body in one line, head neutral rather than drooping or craning up. The elbows pressing into the mat replaces the hand-pressing of the full plank. One important difference: in Forearm Plank there is more temptation to let the hips pike upward, creating a V rather than a plank. Watch for this. The hips should be level with or very slightly higher than the shoulders, not significantly elevated. Forearm Plank is also the entry point for Dolphin Pose. From here, the hips can lift to form an inverted V on the forearms, which is the forearm version of Downward Facing Dog. For people building up to full Plank, Forearm Plank is an excellent stepping stone. The core demand is similar but the wrist load is eliminated. Most people find they can hold the forearm version slightly longer than the full version.

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