How to Achieve the Perfect Plank Pose

Plank pose plays a role in many yoga sequences  is typically preceded by Downward Facing Dog and proceeded by a vinyasa flow sequence. It is mainly incorporated to allow those who practice to gain strength and balance through proper form and alignment. 

ILYNSI YOGA - Young woman doing yoga in the park in a plank pose


  • Strengthens arms and core muscles
  • Enhances mobility of the wrists, hand, and feet
  • Rejuvenates the whole body, relieves lethargy, and fatigue

The Pose

  • On the inhale, shift your weight forward so that your shoulders are in line with your wrists and keep a slight bend in the elbows.
  • Simultaneously, come onto the balls of your feet, with your toes spread out and your heels reaching back. 
  • Soften between your shoulder blades and broaden your collarbones in order to lift your sternum.
  • Trick: Lengthen your tailbone down toward your heels to help shift the balance in your lower body.
  • Make sure to keep your core muscles engaged by holding your belly button to the spine.
  • Lift the kneecaps and tighten the buttocks.
  • The hands and toes support the entire weight of the body

Breaths: Aim to hold for 1 to 5 breaths

Avoid: If you have wrist issues such as carpal tunnel. Also avoid lifting your fingers off the floor and rounding your upper back. 


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