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Plank Pose

No Sanskrit

Plank Pose is a warming core posture that increases your strength and stamina while preparing you for more challenging arm balancing postures.

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Step By Step

  1. Begin on your hands and knees in a table top position. Place your hands shoulder-width distance apart and spread your fingers wide. Press into your finger pads to take pressure off your wrists. Gaze slightly foward so you have a healthy curve in your neck.
  2. Keep your shoulders back and your chest open. Avoid rounding your shoulders together in front of you.
  3. Engage your pelvic floor muscles and extend one leg back at a time and place your feet hip-width distance apart.
  4. Keep your spine long and your pelvis neutral as you engage the lower abdominal muscles to scoop your tailbone slightly. Engage your inner thighs by squeezing an imaginary block in between your inner thighs.
  5. Hold for 30 seconds or longer while breathing deeply. Release onto your knees, or move into Chaturanga Dandasana (Four-Limbed Staff Pose).
Pose Name

Other Names

  • High Push-up Position


  • Strengthens arms, legs, wrist, chest, spine, and core muscles
  • Warms and energizes your body while increasing circulation and endurance
  • Prepares you for more challenging arm balancing postures


  • Pregnancy - check with doctor
  • Wrist injury
  • Shoulder injury


  • You can lower your knees down to the floor until you gain the strength to keep them lifted
  • You can squeeze a block in between your thighs to help you to engage


Plank Pose stimulates the Solar Plexus Chakra (Manipura) and can help the practitioner feel strong, empowered, and confident.