Part XVII · Yoga poses
Plank Pose: Build a Strong Trunk and Shoulders
Hands under your shoulders, one straight line from heels to head as you push the floor away. One breath on the way to Downward Dog.
The lesson
- 01
Hands under shoulders
From a Forward Fold, walk your hands out until they sit under your shoulders, or start on hands and knees. Spread your fingers wide and press through the knuckles at the base of your fingers, the index finger and thumb most, so the heels of your hands do not take all the weight.
- 02
Step back to one straight line
From hands and knees, tuck your toes and step your feet back one at a time. Either way, end in one straight line from heels to head, neck long, eyes on the floor just ahead of your hands.
- 03
Push the floor away
Press the floor away through both hands so your chest does not sink between your shoulders. Draw your front ribs in and reach your heels back.
- 04
One breath, elbows straight
This is one breath on the way somewhere, not a long hold. Elbows stay straight, then lift your hips up and back into Downward Dog.
- 05
The test
Hips on the line between your shoulders and your heels, no sag and no pike. If your hips will not stay up, drop your knees and keep the line from knees to head. If your wrists ache, check your shoulders have not drifted past your hands, and press harder through your fingers.
Watch for
- Hips sagging toward the floor. Your lower back arches and takes the load your middle should hold.
- Hips piking up. The line turns into half a Downward Dog and your arms and middle stop working.
- Chest sinking between your shoulders. The weight drops into your wrists and the base of your neck.
- Shoulders drifting forward past your hands. Your wrists bend further back than they like and start to ache.
Why does Plank Pose hurt my wrists? Usually your shoulders have drifted forward past your hands, or your weight is sitting in the heels of your hands, so the wrist bends back further than it likes. Stack your wrists under your shoulders, spread your fingers and press through the knuckles. If it still hurts, lower onto your forearms for that one breath.
How long should you hold Plank Pose? For one breath. In the Post-Run Yoga · 01 routine you walk your hands out to Plank from a Forward Fold and press back into Downward Dog on the next breath out. Holding a Plank for a minute or more is a core exercise, which is a different job from this one.
What muscles does Plank Pose work? Your shoulders, chest and arms hold you up, and the muscles around your middle stop your hips sagging. The fronts of your thighs work too, keeping your legs straight.
Next
Downward-Facing Dog→It comes straight after Plank. From the same hands and feet you lift your hips up and back, and holding yourself up turns into lengthening the backs of your legs.
From the book
15Strong core. Strong everything.→