Plank Pose: Benefits, How-To, Variations, & Contraindications

The plank (from the Latin word planca, meaning ‘board’ or ‘plank’) is a static, symmetrical body position supported by the hands, resembling the starting position for a push-up.

The classic version involves supporting the body on the palms (with straight arms) and the balls of the feet. In this position, the primary muscle groups of the core, shoulder girdle, arms, and legs are actively engaged.

In 2021, Abdul-Rahim Getagazov, 11 years old, set a new absolute Guinness World Record for holding the plank by maintaining the pose for 11 hours, 11 minutes, and 11 seconds.

In yoga, the Plank Pose (Kumbhakasana or Urdhva Chaturanga Dandasana) serves as a foundational pose for most sequences. It is also practiced as a standalone exercise to strengthen the core, leg, and back muscles.

Strengthening and Improving Body Health

• Strengthens back muscles, helps prevent spinal pain, and aids in scoliosis correction and posture improvement;
• Strengthens leg muscles: with correct pelvic alignment, the gluteal muscles are activated, and in the classic version (knees off the ground), the muscles of the anterior thigh (quadriceps) are engaged;
• Strengthens arm muscles and joints (wrists, hands, triceps) and helps in mastering complex arm balances.

Impact on the Nervous System and Endurance

• Activates the sympathetic nervous system;
• Accelerates metabolic processes in the body;
• Builds endurance and stress resilience;
• Develops concentration, a sense of balance, and coordination.

Before performing Plank Pose, be sure to warm up. Warm up your wrists, neck, and shoulders. It is recommended to learn the asana under the guidance of an experienced teacher. If you feel unwell, it is best to postpone your practice.

Plank: Step-by-Step Instructions

1. Start in Downward-Facing Dog (Adho Mukha Svanasana). Ensure your hands and feet are the correct distance apart.
   • To check: lower your knees to the floor into Cat Pose (Marjaryasana). Your knees should be directly under your hips, and your palms directly under your shoulders. Without changing the position of your feet and palms, return to Downward-Facing Dog.
2. Shift your body weight onto your hands. Extend your torso parallel to the floor. The crown of your head reaches forward, your neck is long, and your gaze is slightly forward or down.
3. Feel your entire body elongating into a single straight line from your heels to the crown of your head.
4. Push firmly away from the floor with your hands. The area between your shoulder blades may round slightly. Your fingers are spread wide and pointing forward.
5. Tuck your pelvis, directing your tailbone towards your heels. Your lower back should be straight, without arching. Your core muscles are engaged, your abdominals are toned and prevent your lower back from sagging.
6. Reach back through your heels. Your glutes and the muscles of your anterior thighs (quadriceps) are engaged.
7. Hold the position for 15–30 seconds or longer, according to your comfort. Breathe evenly. Then, return to Adho Mukha Svanasana or lower into Child's Pose (Balasana) to rest.

Common Mistakes and How to Avoid Them

• Incorrect pelvic position: The most common mistake is the pelvis either sagging towards the floor or being lifted too high (forming a 'peak' or 'tent'). Ensure your body forms a straight line.
• Sagging shoulders: Do not sink into your shoulder joints; avoid excessive arching in the thoracic spine. Actively push away from the support with your hands so that the area between your shoulder blades remains slightly rounded or flat.
• Holding your breath: It is very important to maintain even and calm breathing while holding the plank. Do not hold your breath.
• Dropped or tilted-back head: Do not let your head drop down or tilt it upwards. Your neck should be an extension of your spine, lengthening forward. Correct head alignment helps to strengthen the core muscles more effectively.
• Excessive wrist strain: To prevent your wrists from tiring quickly, distribute your weight evenly across the entire surface of your palms, including your fingertips and the pads of your fingers.

Simplified Plank Variations

• Forearm Plank: If the full plank (on straight arms) is not yet accessible, perform this variation resting on your forearms. Your elbows should be directly under your shoulder joints.
• Knee Plank (Plank on Knees): If it's difficult to keep your legs straight, you can lower your knees to the floor. While doing so, keep your pelvis tucked (without arching your lower back) and aim to extend your body in a straight line from your knees to the crown of your head.

Advanced Variations and Dynamic Sequences

• Three-Limbed Plank (Plank on Three Points of Support): From the classic plank, extend your left arm forward or lift your right leg parallel to the floor (or simultaneously lift the opposite arm and leg). Maintain your balance for several breath cycles, keeping your body extended. Switch sides (arm/leg).
• Dynamic Plank with Knee-to-Shoulder Tucks: Bend your left knee and draw it towards your left shoulder (or elbow). Return to the starting position. Repeat with your right leg. Perform several repetitions dynamically.
• Dynamic Plank with Knee-to-Arm Taps: In a full plank (on straight arms), draw your left knee towards your left armpit (or triceps). Touch your knee to your arm. Maintaining this contact, lower your knee towards the floor and then lift it back up. Perform several repetitions on both sides.
• Vinyasa "High Plank – Low Plank": From Urdhva Chaturanga Dandasana (High Plank), lower into Chaturanga Dandasana (Low Plank). Bend your elbows to a 90-degree angle, keeping them close to your torso and pointing back. Then, using your arm strength, push back up to High Plank. Perform several repetitions.
• Vinyasa "Plank – Chaturanga – Upward-Facing Dog – Downward-Facing Dog": This is a classic sequence in dynamic yoga styles. From Plank, transition to Chaturanga, then to Upward-Facing Dog (Urdhva Mukha Svanasana), and finally to Downward-Facing Dog (Adho Mukha Svanasana).
• Side Plank (Vasisthasana): From Forearm Plank (or Full Plank on a straight arm), rotate your body to the right, shifting your weight onto your left forearm (or palm) and the outer edge of your left foot. Extend your right arm upwards. Continue to tuck your pelvis, eliminating any arch in your lower back, and push your hips upwards to prevent sagging. Hold for several breath cycles. Switch sides.

• Wrist conditions and injuries (carpal tunnel syndrome, arthritis, recent sprains, or fractures);
• The first few days of the menstrual cycle and pregnancy in women;
• Recent surgeries, especially involving the abdominal organs or spine;
• High blood pressure (hypertension), especially if uncontrolled;
• If you have spinal conditions, prior consultation with a doctor or a qualified rehabilitation specialist is necessary before performing the plank.

When performing complex strength-building asanas, always remember the principles of injury prevention and carefully review the contraindications. Before attempting Kumbhakasana, it is recommended to consult with an experienced yoga instructor or a doctor, especially if you have any health concerns.