Forearm Plank
Makara Adho Mukha Svanasana
मकर अधो मुख श्वानासन
Forearm Plank works the core intensely while sparing the wrists.
- Level
- Intermediate
- Hold
- 5–10 breaths
- Focus
- Core strength
- Steps
- 5 cues · ~1 min
- Long line
Step by step
How to do Forearm Plank
StartBegin on forearms and knees.
- 1
Place forearms down, elbows under shoulders.
- 2
Step the feet back one at a time.
- 3
Form a straight line from head to heels.
- 4
Press the forearms down and lift the upper back.
- 5
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 & common mistakes
Aim for Elbows under shoulders; hips level.
Teacher’s cues
- “Long line”
Watch out for
Hips sagging.
Make it yours
Easier, harder, supported
Easier
Knees down.
Variations
- Side forearm plank
Props
- Yoga mat
In a sequence
Where it fits in a flow
BeforeKneeling Plank
This poseForearm Plank
AfterDolphin Pose
AfterChild’s Pose
Good to know
Questions
Forearm or high plank?
Forearm plank is wrist-friendly and often harder for the core.
In the tradition
Makara means crocodile.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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