Plank Pose – Kumbhakasana

Plank Pose Yoga

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A yoga push up pose. Good pose to use for core strengthening exercises.

Benefits

Strengthens upper body: chest, shoulders, arms and wrists
Conditions and tones the core

Contraindications

Carpal Tunnel Syndrome
Wrist injuries
Osteoporosis

Tips and Pointers

This pose can hurt wrists
Imagine twisting a pickle jar with both hands – allows for better hand and shoulder position and less strain and weightbaring on the wrists
Use a rolled up towel under your palms to ease the wrists pain
Keep chest elevated, higher than your hips – do this by squeezing the shoulder blades and gazing slightly forward (rather than straight down)
This pose can feel difficult at first, as it takes time to build the strength in shoulders and arms

Modifications

Easier: Keep your knees on the floor throughout the pose

Variations

Eka Pada Kumbhakasana

Lift one leg slightly off the ground and keep it elevated throughout the pose

Other Similar Poses

Four-Limbed Staff Pose

Plank pose

The Mechanics of the Pose

  • Start in Downward Facing Dog
  • Move your torso downwards until your arms are forming a 90 degree angle with the floor
  • Tuck tailbone, keep straight and long back and spine
  • Move shoulders away from ears and spine
  • Push back with your heels
  • Holds hands firmly on the floor with equal pressure- or slightly more pressure on thumb and index finger
  • Keep your neck long and gaze at the floor slightly in front of you
  • Avoid sinking belly/lower back to ground or pushing tailbones up in the sky

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