What is Plank Pose, Benefits

Author: Yoga Vidya Mandiram

Plank pose is a base pose present in many asana practices and you may hear it called a variety of names:

Phalakasana phalak (plank) asana (posture)

Adho Mukha Dandasana adho (down) mukha (face) danda (stick) asana (posture)

Santolanasana santolana (balancing) asana (posture)

Kumbhakasana kumbhaka (breath retention) and asana (posture or pose)

Regardless of the name, the benefits of this pose remain the same. Plank pose works on total body strength. This asana engages the muscles in your neck, shoulder, biceps, triceps, lower back, knee, hamstrings, calves, hips and quadriceps.

It also exercises your chest muscles and improves the functioning of your respiratory system. Practicing plank pose regularly improves bone density, boosts energy and alleviates insomnia, migraines, menopause and osteoporosis. It also reduces stress.

Plank Pose is considered a base posture and many variations can be derived from this pose. It helps boost energy in the body and can be included in flow yoga sequences. It is present in each version of surya namaskar (sun salutation) and is a great transition pose. But taking this pose on its own and paying attention to alignment is most effective.

Daniel Scali holds the record for longest hold of forearm plank (a variation of the high plank pose), holding for 9 hours, 30 minutes 1 second, completed on September 4, 2021. Though holding for just 1-3 minutes is excellent and will result in increased ability in all other asanas. You can start by trying to hold for 5 breaths and work your way up.

To practice plank pose start with these cues:

  • Begin in a table top position. Wrists under shoulders, shoulders in line with hips, and knees in line with hips. Fingers pointing forward, eyes of the elbows facing each other, feet in line with knees.

  • Press through the hands and step each foot back, lifting the hips and knees.

  • Activate the shoulders, abdomen, knees, and push back through the heels.

  • Look down the tip of the nose just ahead of your mat.

  • Keep a single line from head to heels. Taking care to not lift or drop the shoulders, hips, or knees.

  • If you are prone to hyperextension of the elbows keep a microbend to prevent injury.

If you’re just starting out with this pose, or have an injury, consider these modifications while you build up strength:

  • Forearm plank keeping the same alignment as above but using the forearm (arms bent at elbows) instead of extending the arms.

  • Using closed fists instead of widening the fingers from the palm can help with wrist pain.

  • Dropping the knees can build up shoulder strength while also working on core strength to eventually lift the hips

Try incorporating props while you’re working to build alignment awareness in this pose. Some basic options are:

  • A strap around the upper arms can keep them in line with the shoulders.

  • A block between the upper thighs can help with engagement of the thigh muscles.

Many variations exist as well. As you build strength you can begin to incorporate some variety to keep the nervous system engaged and increase your stamina. Here are a few to try:

  • Dynamic plank pose (bringing knee to elbow). From plank pose, lift one foot and bend the leg pulling the knee towards the same side elbow. Keep the toes off the ground, shift the weight slightly forward and round through the upper back (like cat pose). Straighten the leg back and repeat 5-10 times, then switch to the other leg. You can also bring each knee to the opposite elbow for targeting oblique muscles.

  • Vasisthasana (side plank). Start in plank pose, shift the weight to the right hand. Rotate the left side of the chest and hips up, lifting the left hand in line with the shoulder. You can keep both feet grounded, coming on the outer edge of the right foot and planting the left foot down in front, or stack the left foot on the right. Hold for a few breaths and repeat on the other side.

  • Purvottanasana (reverse or upward plank) start from a seated position with legs outstretched and hands planted slightly behind the hips. Press through the hands and lift the knees, hips and chest. Engage the whole body and work to reach the toes down to the ground while keeping the legs rotated inward and the chest lifted.

Plank pose activates and balances manipura chakra (solar plexus), this energy center affects qualities like willpower, determination, purpose and self-confidence. Simply bringing awareness to the navel, or the point in the spine behind the navel, as you hold the pose can enhance the qualities of this chakra.

While this pose has many benefits there are a few contraindications:

  • Recent or chronic injury to the shoulders or wrists, especially carpal tunnel syndrome. Using the modified low plank can be done, but take care to not stress the joints too much.

  • Those with high blood pressure should take a modified version and watch their heart rate, giving rest when needed.

  • Anyone with anxiety disorders must practice with awareness and take care to remain calm. Increase hold time gradually and practice calming poses, like child’s pose, afterwards.

Plank pose, and its many variations, can be found in most asana sequences. While it is generally included as a transition you can take some time to explore this pose on its own. The benefits physically and mentally will increase along with hold time.