Plank Pose

Plank Pose: Basic Yoga Technique You Should Learn

If you plan to get started with yoga, one of the first things you should learn would be doing the plank pose. This is a basic position, but most beginners often overlooked how it is properly done, and hence, resulting to body pain. Once you know how this is done, you can proceed to do more complicated poses, and you can also have it modified, which will generally depend on the intensity you can handle.

How to Do the Plank Pose

Start with the downward facing dog position. After which, you have to bring your hips forward while your wrists are directly under your shoulder, specifically at a 90-degree position. Make sure the body is kept in a straight line from the toes to the head. Your position will be similar to what you are doing during a pushup. Push back with your heels and push forward with your neck out from your head’s top. Make sure your hands are pressed firmly on the floor and that your chest is not sinking.

Benefits of the Plank Pose

The plank pose is beneficial in terms of being able to tone the core muscles of the body, including chest, lower back, and abdomen. Because the weight is shifted on the upper part of the body, the plank pose is also good for strengthening the shoulders, arms, and wrists. It is also highly contributory in the improvement of the muscles around the spine, and hence, allowing you to have better posture, whether you are standing or sitting. More so, just like in the case of other yoga poses, this will be helpful in building stamina and endurance. At the same time, it helps in toning the nervous system.

Tips in Doing the Plank Pose

Never, at any point of doing the routine, have your elbows locked as this can result into injury and hyperextension. While doing the plank pose, it is also important for the hips and butt to be not too high or too low. At all times, make sure the body is maintained in a straight line from head to toe. You should also use a yoga mat to do the routine in a manner that is more comfortable.

If you are suffering from carpal tunnel syndrome, you should be cautious when doing this pose. You can consider practicing it in a half plank, wherein your knees will touch the floor. If you have osteoporosis or other serious back problems, refrain from doing this yoga pose as this is quite intensive and will require a lot of effort from your back. Always consider the limit your body can handle. If it is proving to be too physically demanding, try to tone it down, such as through doing the half plank pose as earlier mentioned.