Plank Pose

About This Pose

High push-up position with hands directly under shoulders, body in one long line from head to heels.

How to Practice

1. 1

   Begin in tabletop, then tuck the toes and step the feet back to a high push-up position.

2. 2

   Stack the wrists directly under the shoulders and position the heels over the balls of the feet.

3. 3

   Create one straight line from the crown of the head to the heels — no sagging hips or lifted seat.

4. 4

   Engage the core by drawing the navel in, and press the floor away with the hands.

5. 5

   Keep the neck long and gaze down and slightly forward.

6. 6

   Hold for 5–10 breaths. Modify by dropping the knees to the mat.

Benefits

• Builds core, arm, and shoulder strength
• improves posture