ProneBeginner

Forearm Plank

Makara Adho Mukha Svanasana

www.yoga-sequencing.com

About This Pose

Forearm Plank is a fundamental strengthening position performed on the forearms rather than the hands. This variation protects the wrists while providing an equally challenging (some say more challenging) core workout. It builds the endurance and stability needed for arm balances and is a staple of both yoga and fitness training.

Step-by-Step Instructions

1
Place forearms on the mat
2
Align elbows under shoulders
3
Step feet back
4
Engage core and glutes
5
Keep body in one line
6
Breathe steadily and hold

Alignment Cues

Engage core continuously
Breathe evenly
Keep shoulders over elbows

Benefits

Protects wrists
Core strengthening
Builds endurance
Prepares for arm balances
Fitness staple
Full body engagement

Modifications

Lower knees to floor
Use forearm padding

Variations

With leg lifts
With side shifts

Cautions & Contraindications

Cautions

Avoid dropping hips
Keep neck neutral

Avoid this pose if you have:

Shoulder pain
Lower back injury

Use This Pose

Quick Facts

Primary Focus

core

Secondary Focus

shoulders

Suggested Hold

30 seconds

Related Poses

Downward Facing Dog

inversion

Half Forward Fold

standing

Upward Salute (Back View)

standing

Upward Salute (Prayer Hands)

standing