Plank Pose in Yoga- Steps and Benefits

Introduction

Plank Pose in Yoga Or Kumbhakasana is divided as koom-back-ahs-uh-nuh, it is an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms and spine, its name comes from the Sanskrit word Kumbhak which means breath retention, and asana which means pose or seat. One should not practice the full version of the pose if you have carpel tunnel syndrome, either practice the pose on your knees in half plank pose or on your forearms, those who have osteoporosis should also be avoided plank pose due to risk of fractures. Always do the asana within your range and limits.

Steps of doing Plank Pose in Yoga Or Kumbhakasana

• Beginners can practice this Plank Pose to help in strengthening the arms in the pose, loop and secure a strap around your upper arms, just above the elbows. Push the inner arms out against this strap. 
• Release the outer arms from the shoulders to the floor, and lift the inner arms from the bases of the index fingers to shoulders.
• Avoid this asana if one has an injury in arms, shoulders, and wrists.

Steps of doing Plank Pose

• Start the pose in Adho Mukha Svanasana. Inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor.

• Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back then spread them away from the spine. Also, spread your collarbones away from the sternum.

• Press your front thigh up towards the ceiling, but resist your tailbone towards the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.

• Plank pose is one of the positions in the traditional Sun Salutation sequence. One can also perform this pose by itself and stay anywhere from 30 seconds to one minute

Benefits of doing Plank Pose

• Plank Pose helps in strengthening the arms, wrists, and spine.’
• Plank Pose helps in toning the abdomen.
• Plank Pose helps in bringing the ability to balance the body.
• It helps in strengthening the Vertebral column.