ProneAdvanced
Forearm Plank Arm Reach
Makara Adho Mukha Svanasana Arm Reach
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About This Pose
Forearm Plank Arm Reach extends one arm forward while maintaining forearm plank, creating an anti-rotation challenge without loading the wrists. This variation is ideal for building the core stability needed for more advanced poses while accommodating wrist limitations. The reaching arm creates a significant stability demand.
Step-by-Step Instructions
- 1
Begin in Forearm Plank with stable base
- 2
Shift weight slightly to the left forearm
- 3
Slowly reach the right arm forward
- 4
Extend fully while keeping hips level
- 5
Hold for 3-5 breaths
- 6
Return to forearm plank
- 7
Repeat on the other side
Alignment Cues
- Keep hips square to the floor
- Engage obliques to prevent rotation
- Move slowly and with control
- Breathe steadily
Benefits
- Anti-rotation challenge
- Wrist-friendly option
- Builds core stability
- Accommodates limitations
- Prepares for advanced poses
- Significant stability demand
Modifications
- Keep hand on the floor and just lift
- Reduce reach distance
Variations
- Add opposite leg lift for full challenge
Cautions & Contraindications
Cautions
- Avoid rocking or twisting the body
- Control the movement slowly
Avoid this pose if you have:
- Shoulder injury
- Severe balance issues
Quick Facts
Primary Focus
coreSecondary Focus
shouldersfull body
Suggested Hold
30 seconds
Tags
plankcorestabilityadvanced
Equipment
yoga mat
