Plank Pose

Sanskrit Name: Uttihita Chaturanga Dandasana

Good for: Ankle or low back injuries


  •     Stretches hamstrings and hips
  •     Stretches adductors
  •     Reinforces back and arm muscles
  •     Enhances sense of balance
  •     Provides composure to the mind and enhances focus

Plank Pose








  •     Keep the palms directly under the shoulders with arms straight and spreading the fingers wide, middle finger pointing forward
  •     Pressing down into the base of your fingers, weight evenly distributed across the hands
  •     Straighten your legs with toes tucked under and facing forward
  •     Imagine pushing back on a wall with your heels
  •     Pressing the heels back is very important in helping keep the spine and neck in line and your bottom flat down
  •     Keep your body in one straight line, abdomen, legs and bottom engaged, without any sagging or arching
  •     Keep the core engaged and keep your belly button lifting to the sky
  •     Firm the shoulder blades to the back and spread them away from the spine
  •     Make sure your shoulder blades aren’t slouching forward
  •     Keep a lot of space between your chest and the ground
  •     Keep your “Gaze” forward and down.
    Remember to thoroughly breathe. Your breath is your energy throughout this pose!

Good to know

  •     To help support the arms in this pose, ring and secure a strip everywhere your upper arms, just above the elbows
  •     Push inner arms against this strip
  •     Release the outer arms from the shoulders to the floor
  •     Lift the inner arms from the roots of the index fingers to the shoulders

By : Natural Health News

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