ProneBeginner
Plank Pose
Kumbhakasana
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About This Pose
Plank Pose (Kumbhakasana) is a fundamental strength-building posture that engages the entire body. Named after the breath retention it encourages, this pose builds core stability, arm strength, and mental focus. It's a key transitional pose in Sun Salutations and forms the foundation for more advanced arm balances.
Step-by-Step Instructions
- 1
From Tabletop, step both feet back
- 2
Position wrists directly under shoulders
- 3
Create one line from heels to head
- 4
Press firmly through the hands
- 5
Engage the core, quadriceps, and glutes
- 6
Keep the gaze slightly forward
- 7
Hold for 30-60 seconds
Alignment Cues
- Heels over toes
- Hips in line with shoulders
- Core engaged throughout
- Breathe steadily
Benefits
- Builds total body strength
- Strengthens core, arms, and legs simultaneously
- Improves posture and endurance
- Develops mental focus and determination
- Essential for flowing sequences
Modifications
- Lower knees to mat
- Practice against a wall
Variations
- Forearm plank for wrist relief
Cautions & Contraindications
Cautions
- Avoid sagging hips
- Keep the neck neutral
Avoid this pose if you have:
- Wrist injury
- Shoulder pain
- Carpal tunnel syndrome
Quick Facts
Primary Focus
full bodySecondary Focus
coreshoulders
Suggested Hold
30 seconds
Tags
plankcorestrengthfoundation
Equipment
yoga mat
