What Are The Benefits Of Plank In Yoga?

Plank pose, called phalankasana in Sanskrit, looks like the top of a push-up. Your hands and feet support your body, from head to toe, in one straight line, similar to an actual plank of wood. An all-around strengthener, plank pose fortifies and tones the muscles in your arms, shoulders, chest, back abdomen and legs. It also destresses your neck and lengthens your spine.

Plank Pose Alignment

By maintaining good alignment in plank pose, you can reap its full benefits. From downward-facing dog, inhale and move your shoulders forward directly above your wrists. Keep your hands and the balls of your feet firmly on the floor. Lift your inner thighs. Bring your navel up toward your spine and scoop your tailbone back and down. Lengthen the rest of your spine forward and slide your shoulders down. Press back through your heels. Focus your eyes directly downward, slightly ahead of your hands.

Benefits

This challenging pose strengthens your arms, tones your abdominal muscles and stretches your spine. Hold plank pose 30 seconds to one minute to get its full effect. Your body may begin to shake. Keep your pelvis lifted and stabilize your lower back by engaging your core muscles. Focus on breathing into the back of your body. Reach your heels back to stretch your quadriceps and hamstrings. Avoid stressing your wrists by activating your shoulder muscles. Maintain space between your shoulders and your ears to relieve neck tension.

Modifications

If you're just beginning to build your arm muscles, enclose a strap around your upper arms, right above your elbows. Press against the strap to activate your triceps. Another option is to keep your knees on the floor until you're ready for the full pose. For a bigger challenge, lift one foot a few inches off the floor and hold for a few breaths. Lower it back and then lift the other foot.

Considerations

If you have any wrist issues, such as carpal tunnel syndrome, practice plank pose carefully, under the tutelage of a qualified instructor. Make sure the heads of your arm bones integrate into your shoulder sockets to prevent your wrists from carrying all your weight. Practice dolphin plank pose, the version with both forearms on the floor, if you experience wrist pain.

Consult your physician before practicing plank pose if you have any serious lower back issues.