How to Plank Pose in Vinyasa Yoga

In vinyasa yoga (also known as power yoga), the Plank Pose serves to build strength in the arms, wrists and spine. The Plank Pose happens to strongly resemble another widely-practiced exercise, except that the Plank Pose is done with more care and focus.

Instructions

Difficulty: Easy

1. Place your hands and feet on the ground, your spine and neck in a straight line and with your hips lifted straight into the air. Your body should resemble a triangle, with your hips at its apex.
2. Let your torso gently fall downwards, until it falls parallel with the floor. Your arms, meanwhile, should be perpendicular to the floor. Rotate your outer arms slightly inward, and press the base of your index fingers into the floor. This position is essentially identical to the “up” position of a standard push-up.
3. Pull your navel towards the back of your spine and your upper thighs to the ceiling, and press back through your heels. Firm your shoulder blades against your back. Gently spread your collarbones away from your sternum, and lift the base of your skull away from your neck.
4. Maintain this pose for several breaths (30 to 60 seconds).
5. Gently lower yourself to the ground. In vinyasa yoga, this is often a transition to the Four-Limbed Staff Pose, which resembles the Plank Pose with the body held just above the ground.

Tips & Warnings

• As with all yoga, monitor and steady your breathing.