Plank Yoga Poses

Hold the plank pose for any length of time and your body may begin to shake. This means you are building your abdominal muscles. In yoga, there are three different plank poses. There's one that looks like the top of a pushup, another where your front body faces upward and side plank, where you balance on one hand and face either your right or left side. All three help develop your core and arm muscles. If you have wrist issues, take it slowly.

Plank Pose

Called Phalankasana in Sanskrit, plank pose strengthens your core. From downward-facing dog, inhale and bring your shoulders directly over your hands. Press your hands firmly into the ground and reach your heels back. Draw your navel up toward your spine, and lift your pelvis and inner thighs. Breathe into your lower back, and don't let your body sag.

Hold this pose for a few breaths, then exhale back to downward-facing dog. Do this a few times to build your abdominal muscles.

For an added challenge, lift one leg so it's parallel to the floor. Lengthen your entire body by stretching from your abdomen both to your lifted heel and to the top of your head.

If you are in your second or third trimester of pregnancy, bring your knees to the floor.

Upward Plank Pose

Upward plank pose, or purvottanasana, opens your shoulders and chest, stretches your hamstrings and strengthens your arms and legs.

Sitting with your feet straight out in front of you in staff pose, place your hands on the floor slightly behind your hips with your fingers facing forward. Bend your knees and place your feet on the floor. As you exhale, lift your hips so your spine is parallel to the floor. Keeping your hips lifted, straighten each leg.

Side Plank Pose

Side plank pose, or vasisthasana, named for an ancient sage, is a one-hand balance that improves your posture and strengthens your abdomen, lower back, arms and wrists. From downward-facing dog, roll onto the outside of your right foot and place your left hand on your waist as you turn your entire body to face your left. Stack your left foot on top of your right or, as a modification, place it in front of your right foot. Keep your hips lifted and stretch your left arm toward the ceiling. Repeat on your other side.

Side Plank Variations

To develop stability and balance, practice tree pose while holding vasisthasana by bending the knee of your upper leg and pressing your foot on the inside of your lower leg's thigh or shin. For the hip-opening, hamstring-stretching full version of vasisthasana, hook your index and middle fingers onto your big toe. Inhale and stretch your leg straight up toward the ceiling. Look up toward the raised foot.