5 Ways to Practice Plank Pose
Good ole’ Plank Pose. Loved by many and probably avoided by… just as many😬. It’s one of the best and most versatile bodyweight exercises you can do AND probably one of the most challenging (when held for more than a few seconds). In yoga class, plank position is commonly used as a transitional pose, meaning we hold it briefly from one pose to the next.
However, plank pose, when held for extended periods of time, has incredible muscular and skeletal gains for the entire body. In fact, it’s also a widely practiced exercise for sports like boxing, hockey, and football. Here at MSYC, we happen to LOVE plank pose and think it’s totally underrated as only a transitional pose.
What is Plank Pose?
In yoga, we refer to plank pose by its Sanskrit name, Phalakasana (or Kumbhakasana). Many times we use phalakasana as a way to transition the body from higher-positioned poses to lower poses and vice versa. Held on its own for a prolonged time, it is the ultimate core-strengthening pose that also works out your entire body, with an added emphasis on shoulders and hip flexors.
Envision yourself holding the up (extended) position of a push-up, resisting gravity while keeping your body tightly aligned like a plank of wood. It may seem simple at first, but it definitely becomes more challenging the longer you hold it. And as with most yoga poses, there are multiple variations and modifications to suit your unique goals and skill level.
What are the Benefits of Plank Pose?
There’s a lot to love about this seemingly simple yet powerful pose, from ab sculpting and muscle strengthening to improved bone health and glute building. Plank pose is jam-packed with muscular and skeletal goodies you don’t want to miss out on.
Here are a few reasons we’re lifers in the official Plank Pose fan club😏:
Convenience - You can practice plank just about anywhere, no special equipment or gym membership needed. Traveling for work or vacation? No problem, you can easily get your plank on in your hotel room or poolside.
Protection - Building your endurance with plank pose means strengthening your core, and a strong core is key to supporting and protecting your back and spinal elements from injury.
Rock Hard Abs - Okay, okay maybe this is an overreach 🙃, but planking can definitely help you achieve optimal core strength. Plank targets three of the main abdominal muscles: the rectus abdominis, obliques, and transversus abdominis.
Improved Posture and Balance - Because it strengthens so many muscular and skeletal areas, improved posture and balance are direct results.
Increased Bone Health - Plank pose can also build bone mass in the hands, wrists, feet, arms, and shoulders. Regularly practicing it is a great way to reduce the risk of stress fractures and broken bones, which are commonly associated with osteoporosis.
Strong Muscles - Aside from the obvious core benefits, plank will strengthen a slew of muscle groups like your triceps, hamstrings, lower back, thigh muscles, and glutes–a true full-body workout.
Getting Started
If you’ve never practiced any variety of phalakasana, we recommend starting with traditional plank and gradually building your endurance. Beginning at 30 seconds is a great place to assess where you are, physically. If you can’t hold the pose for 30 seconds yet, don’t sweat it! (We’re including tips and modifications to help you get there. 🙂)
Instead, start by holding the pose for as long as you can, working on adding 5-10 seconds each time you practice, which will slowly build your endurance. If 30 seconds is a breeze for you, (first pat yourself on the back 👏), and then start with a 1-minute plank, adding 15-30 seconds at a time to increase stamina.
Below we’re breaking down 5 different ways to practice plank pose, each with variations, modifications, and tips.
Ready to get planking? Grab your mat and let’s get started!
1. TRADITIONAL PLANK POSE
Once you master traditional plank pose, you’ll have a great foundation to start experimenting with other variations of this instrumental position.
STEP-BY-STEP INSTRUCTIONS
Begin on your yoga mat on all fours, with wrists aligned under your shoulders and knees under your hips, also known as tabletop pose.
With fingers spread, press down and into your palms, keeping your arms straight.
Lengthen the back of your neck by looking down while you pull your abdominal muscles inward toward your spine.
Tuck your toes under and step backward, extending your legs. Your body should form a straight line, similar to a plank of wood.
As you hold this pose, keep your abs contracted while simultaneously pulling your pelvic floor muscles inward toward your spine; kegel exercises will help you draw these in (double-whammy benefit 😉).
To release, carefully bend your knees to the floor and press into child’s pose to rest.
VARIATIONS AND MODIFICATIONS
Being sure to keep your head and spine in a straight line, lower your knees to the mat. This modification is good if your abdominal muscles aren’t yet strong enough to hold your full body weight.
Want more of a challenge? Try lifting and holding one leg to deepen the pose, then switch.
TIPS
Rolling one end of your mat a few times can help soften the pad and alleviate sore wrists.
Keep your shoulder blades broadened.
It’s important to ensure that your hips and butt do not stick up too high or sag too low. Your body should remain in a straight line.
To prevent hyperextension and injury, do not lock your elbows. Instead, focus on engaging your biceps and triceps.
2. FOREARM PLANK POSE
If you have sensitive wrists or an old injury, this pose is a great wrist-free alternative to traditional plank pose.
STEP-BY-STEP INSTRUCTIONS
Begin in traditional plank pose.
Lower down onto your forearms (one arm at a time), keeping your elbows aligned under your shoulders.
While pushing your heels back, firm your shoulder blades into your back.
Keep your palms down and hold. Remember to keep your abs engaged and drawn in toward your spine.
To release, lower your knees down to the mat and rest.
VARIATIONS AND MODIFICATIONS
To modify, practice this pose with your knees on the mat until you are ready to elevate your body fully.
For a challenge, practice alternating from forearm plank to traditional plank, and back. You can also try alternating the arm that you lower down with first.
TIPS
To lighten your body, press down into your forearms.
Keep your thighs engaged by squeezing a yoga block in between them while planking (feel the burn🔥).
3. KNEE-TO-NOSE PLANK POSE
A bit more challenging, the knee-to-nose plank will strengthen and define muscles, boost your endurance, and improve balance. This pose can also rev up your metabolism and aid in weight loss.
STEP-BY-STEP INSTRUCTIONS
Begin in traditional plank pose.
Slightly round out your lower back, as you bring your right knee in and up to touch your nose.
Extend your right leg back again to return to traditional plank.
Repeat these steps with your left side.
Continue in an alternating pattern.
VARIATIONS AND MODIFICATIONS
You can also begin this pose in downward dog. Lift and extend one leg up and back and then bring it forward to touch your nose. Extend and lift the leg back again, before returning to plank. Repeat for the opposite side.
A deeper challenge for either variation is to bring your knee to your forehead (instead of the nose).
TIPS
Make sure your hips are aligned and neutral throughout the pose.
Keep your core drawn in tightly to activate your abdominal muscles.
4. SIDE PLANK POSE
If balance seems to be your daily nemesis, this is a great pose to practice regularly, (goodbye, clumsiness😏). Side plank pose will challenge you, but with consistent practice, you’ll gain improved balance and strength.
STEP-BY-STEP INSTRUCTIONS
Begin in traditional plank pose.
Position your wrists slightly in front of your shoulders.
(Beginning with the left side), roll onto the outside of your left foot and stack your right foot on top of your left. Simultaneously, you’ll be shifting your weight onto your left hand.
Place your right arm on your right hip.
Your body should form a straight line from your heels to your head. Be sure to flex your feet and reach through your heels.
Keep your focus and eyes straight ahead. Remain in this pose or reach your right hand up toward the ceiling, following with your eyes, and hold.
Carefully reverse and return to traditional plank. Repeat on the opposite side.
VARIATIONS AND MODIFICATIONS
If you are unable to bear your body weight on your arms, place your lower leg’s knee on the ground.
If balance is an issue at first, touch the toes of your top foot on the floor, slightly in front of your bottom foot.
An additional variation of this pose is to balance on your forearm instead of your hand. To do this, start in forearm plank instead of traditional. As you face forward, rotate your supporting forearm 90 degrees (so that it’s pointing forward).
TIPS
Finding a focal point straight ahead can help you keep a steady balance.
This can be a trickier pose, be patient and give yourself grace as you practice.
5. PLANK POSE WITH KNEES DOWN
Have an old wrist or shoulder injury? This plank version reduces pressure on your wrists and shoulders by adding support from your knees.
STEP-BY-STEP INSTRUCTIONS
Begin on your yoga mat on all fours, with wrists aligned under your shoulders and knees under your hips, also known as tabletop pose.
Press down through your palms as you step your knees backward (about one foot), tucking your toes under on the mat.
Your goal is to form a straight line from the back of your head to the back of your pelvis while keeping your gaze down on the mat midway between your hands.
To release, bring one knee at a time back to tabletop.
VARIATIONS AND MODIFICATIONS
Rather than keeping your toes grounded and tucked under on the mat, you can also lift the bottom half of your legs, flexing your feet and pointing your toes.
For additional wrist relief, keep your hands in firm fists rather than flat on the mat.
TIPS
Focus on reaching your head forward to the front of the room, and your tailbone toward the back of the room.
Plank Goodness for Planks
Whether your goal is to rock six-pack abs this summer or to just establish better balance and coordination, regularly practicing plank exercises is a great way to get you there. In doing so, you’ll inevitably build stronger core muscles and improve bone health, posture, and balance. Since planks are a full-body workout, you’ll also be building many other muscle groups, including your glutes, (happy tushes for everyone 😉).
Wondering how often you should practice plank or how to incorporate it into your regular yoga practice? The answers to these questions are different for everyone and will depend on your current routine and your goals.
Don’t worry though, we’ve got your back. At Midnight Sun Yoga in Palmer, Alaska, we can help you establish a personalized yoga practice to meet your unique goals (with or without planking). Stop in to say “Hi” or sign up for an upcoming class. All are welcome.