I have been getting questions about the purpose of a plank pose in yoga. Also known as Kumbhakasana, Phalakasana, or Adho Mukha Dandasana, plank has a place in a vinyasa sun salutation flow, and it can also stand alone. Looking within the purpose of yoga to align, strengthen, and add mobility to the spine, a plank pose packs in a full session within breaths.
The look of plank is only the beginning... read on to find the inner benefits as well as tips to get the most out of your plank!
If there is any pose that can slow down time, it's a plank. The struggle is to stay mindful of breath and form. There is better quality in finding alignment and stillness in a plank for 30 seconds over holding an improper form of plank for minutes. The ladder can leave you missing out on any benefits from this full body sculping pose, as well as put you at risk of injury. Finding your focus and connection to your breath will help you build endurance and proper form. The plank breath connection opens the pathway for finding patience with awareness, and resilience with ease.
To come into a plank, start from your hands and knees. Tuck your toes. Inhale and lengthen your legs back by making a smooth diagonal line with your body from the crown of your head to your heels. Exhale as you engage your core by contracting your stomach muscles - a pulling in movement of your stomach and imagining your belly button moving in toward your spine.
inhale: focus on the placement of your wrists under your shoulders with your fingers spread with even weight distribution.
exhale: focus on tightening your stomach muscles and your glute muscles to support your back and keep your hips lifted and even and in line with a smooth diagonal.
inhale: your focus forward on the ground as your neck lengthens and relaxes in its neutral position.
exhale: allow your shoulder blades to engage toward each other in a back and down movement to improve your posture.
3 inhales and exhales and you're already at 30 seconds. Want to go for 30 seconds more? The next 3 cycles of breath allow time to lengthen your inhale - pause for 2 seconds, lengthen your exhale - pause for 2 seconds. A mindfulness pranayama to reset your autonomic nervous system and stimulate your vagal nerve: a calm mind, a relaxed body, an increasing ability to create space for healing. A win-win in yoga therapy. YOLO Wellness: Start on the mat and meet yourself there. Author Karen, YOLO Yoga Coach.