yoga poses

How to do Plank Pose & it’s Benefits

An arm balancing Pose that helps to tone your abdominal muscles and strengthening your arms and spine muscles. Plank Pose helps to build determination and patience. Ensure to hold your breath during this posture, before you lower your body.

Kumbhak-Breath Retention | Asana-Pose

This asana is pronounced as koom-bahk-ash-uh-nuh, Sanskrit- कुंभकासन. Plank Pose is also known as Phalakasana. In this pose, you engage your core and hold yourself at the top of push up which helps you to tone your arms and shoulders. This is one of the essential pose of Surya Namaskar or Sun Salutation and often used as a transitional Pose.

Benefits of Plank Pose

  • This pose tones all the core muscles of your body namely abdomen, lower back and chest.
  • Improves posture by strengthening the muscles of your spine.
  • Regular practice of this pose builds the core strength, stamina and endurance.
  • Strengthens the arms, shoulders and wrists.
  • Prepares your body for other arm balancing Poses.
  • Improves flexibility in your feet.


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners who are suffering from low or high blood pressure, arm or wrist injury, leg injury should avoid practising this pose. Do not practice this pose, if you have Carpal tunnel syndrome or osteoporosis disease.

Steps to do a perfect Plank Pose

  • Begin on your hands and knees with your arms straight and hands placed on the yoga mat directly under your shoulders.
  • Keep your fingers wide and toes pressed towards the ground. Ensure to keep your arms in a straight line.

Plank Pose

  • Now, inhale and push up your body by lifting your knees. You are resting on your hands and the balls of your feet.
  • Keep your back straight and ensure to keep your backbone, hip and head must be in a line.
  • Your fingers must grip the mat while shoulders will be straight as you keep your chest forward.
  • Keep your core muscles (abs) engaged by bringing your belly button in.
  • Hold this posture for as long as you feel comfortable. Release and relax in Child’s Pose.
  • Repeat this procedure for 2 to 3 times.


If your abdominals or arms are not strong enough to support your full body, then you can lower your knees to the floor. This is called Half Plank Pose. Ensure to keep your spine, head and hip in a straight line.

After you master the basic pose, you can bring some variations into the posture. Lift your one foot off the floor while keeping the leg straight. Repeat the same with your opposite leg. You can also practise core planks by bringing your left leg to the chest and then to the left upper arm. Repeat the same procedure on each side.

If your wrists get sore or you feel pain in your wrists, then roll your yoga mat or place a rolled blanket to press the base of your palms firmly.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

Ensure to keep your body in a straight line from your head to heels.  Do not keep your hips or butt too low or too high.

Beginners might find it difficult to hold the Plank Pose for more than two or three breath, but with regular practice, it can provide you with amazing benefits like improve in core muscle strength, concentration and mental strength. Don’t over-stress your arms and shoulders. Yoga is a journey and you should enjoy it instead of moving fast. When you hold the breath for more than 30 seconds, it helps to tone the nervous system.

Regular practice of Plank Pose will strengthen both your arms and core muscles. Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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