Plank Pose

What Plank works

• Core: the deep abdominal muscles and the muscles along the spine, which hold the body in one line
• Shoulders and chest: the muscles that keep the shoulder blades steady on the back
• Arms and wrists: carrying a large share of the body weight
• Legs and buttocks: active to keep the hips from sagging

High, forearm or kneeling plank

• High Plank: on straight arms with the hands under the shoulders; the classic yoga version
• Forearm Plank: on the forearms, easier on the wrists and harder on the core
• Kneeling Plank: knees down, the body in a line from knees to head; a good way to build strength
• Side Plank (Vasisthasana): on one hand or forearm, working the sides of the waist

How long should you hold a plank?

In a yoga class, Plank is usually held for three to ten breaths. As a strength exercise, holds of 20 to 60 seconds with good form are plenty for most people; several shorter holds beat one long one where the hips sag. Stop when you can no longer keep the line, not when you reach a number.

Protecting the wrists

Spread the fingers wide and press the knuckles at the base of the index finger and thumb firmly into the mat, so the weight doesn’t sink into the heel of the hand. A folded mat under the wrists or forearm Plank are good options if the wrists are sensitive.