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Forearm Plank Hold
Makara Adho Mukha Svanasana Hold
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About This Pose
Forearm Plank Hold is the sustained version of plank performed on the forearms rather than hands. This position distributes weight across the entire forearm, making it more accessible for those with wrist issues while providing an equally challenging core workout. It's a staple in both yoga and fitness training.
Step-by-Step Instructions
- 1
Set up in Forearm Plank with proper alignment
- 2
Engage all muscles of the core
- 3
Set your gaze on a fixed point
- 4
Breathe slowly and steadily
- 5
Focus on quality of alignment over time
- 6
Build from 30 seconds toward 2+ minutes
- 7
Release with control
Alignment Cues
- Quality over quantity
- Keep breathing steadily
- Maintain neutral spine
- Engage everything but don't grip
Benefits
- Core endurance building
- Wrist-friendly position
- Accessible challenging pose
- Full core engagement
- Fitness staple
- Builds mental toughness
Modifications
- Drop knees for support
- Take breaks as needed
Variations
- Close eyes for added challenge
Cautions & Contraindications
Cautions
- Avoid holding breath
- Maintain proper alignment throughout
Avoid this pose if you have:
- High blood pressure
- Shoulder pain
Quick Facts
Primary Focus
coreSecondary Focus
shouldersfull body
Suggested Hold
60 seconds
Tags
plankisometriccoreendurance
Equipment
yoga mat
