Saturday, 24 September 2011

Plank Pose


  1. Start with assuming the Adhomukha Svanasana (Downward facing dog).
  2. Inhale and bring your chest forward closer to the floor.
  3. Straighten your arms so that they are perpendicular to the ground.
  4. Your shoulder and wrist should be in one straight line.
  5. Make the upper part of the body parallel to the floor.
  6. Lift your heels off the ground.
  7. Press your palms and toes firmly on the floor.
  8. Spread your shoulders and collar bones.
  9. Press your upper thighs up towards the ceiling.
  10. Straighten your neck and face downwards.
  11. Gaze down at the floor.
  12. Do not strain your throat.
  13. Hold this pose for about 30 seconds.


  • People with neck injury should avoid this pose.


  • The plank pose is good for toning the abdomen.
  • Arms, legs and spine are stretched.
  • Wrists become stronger with regular practice of this yoga posture.


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