Forearm Plank
Forearm Plank works the core intensely while sparing the wrists.
- Level
- Intermediate
- Family
- Core
- Hold
- 5–10 breaths
- Works
- Core, shoulders
- Long line
Step by step
How to do Forearm Plank
Begin Begin on forearms and knees.
- 01
Place forearms down, elbows under shoulders.
- 02
Step the feet back one at a time.
- 03
Form a straight line from head to heels.
- 04
Press the forearms down and lift the upper back.
- 05
Engage the core.
- ↩
Coming out. Lower the knees to the mat.
Breath
Steady breaths.
Focus
Core strength
Why practise it
Builds core strength; wrist-friendly.
Alignment & cues
Elbows under shoulders; hips level.
Teacher’s cues
- “Long line”
Common mistakes
Hips sagging.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Knees down.
Variations
- Side forearm plank
Props
- Yoga mat
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Modify with shoulder pain.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Makara means crocodile.
Questions
Forearm or high plank?
Forearm plank is wrist-friendly and often harder for the core.