September 28, 2025 • 3 min read

Guide Plank Pose

Strengthen your core and refine your alignment with Plank Pose this guide helps intermediate practitioners focus on steady breathing, proper posture, and balance to build lasting stability and power.

Pose Type

Core Strength

Sanskrit Meaning

Kumbhakasana or Phalakasana

Benefits

Strengthens the upper body, core, hand strength, wrist, and forearm
Supports spinal stability
Enhances focus and confidence
Gives an energy boost
Develops flexibility
Helps with digestion

Targets

Shoulders
Arms
Lower Back
Biceps
Gluteus
Core or Abs

Table of Contents

How to Do?

Get on your mat and take a tabletop position. Keep your fingers and knees facing the floor. Your palms should be on the floor and under your shoulders. Once in the position, breathe smoothly.
Get into a high plank pose by stepping the feet back, one by one. While doing so, make sure your body is straight and can make an uninterrupted line from tip to toe.
It’s time to pay attention to the abdominal muscles. You can pull the naval in, on the inside, towards your spine. Ensure your shoulders are not too close to your ears and have an appropriate distance. Keep your neck neutral and shoulders spread wide, not together.
It’s time that you hold the pose. When doing that, you must breathe in and exhale constantly. The ideal duration to hold this pose can be anywhere from 30 seconds to one minute. You can come out of it by bringing your knees back on the ground.

Dos and Don’ts of Plank Pose

Here is a list of things to keep in mind when planning to practice plank pose:

Make sure that your elbow creases face each other.
Ensure that your shoulders are over the wrist.
Your hips should be slightly lower than your shoulders.
Make sure your chest is lifted to avoid rounding off your shoulders.
Your head and spine should be in line with each other. You can test it by keeping a stick on your back. If it creates an uninterrupted line diagonally, you are good to go.
To ensure the strength and involvement of your legs, you can stretch your back with the heels. You can press the heel towards the wall, and ensure stretching of your glutes.
Make sure you are focusing on your breath. You can try breathing in every time you count to two and breathe out on the count of four.

Here is a list of don’ts to keep in mind while practicing plank pose:

Make sure your belly does not sag
Ensure your legs are not soft
Do not ignore your thighs, and keep these muscles engaged, too
Do not force yourself into doing the yoga too fast. If you are new to the world of yoga, you can increase the time to perform it day by day
Make sure to avoid the plank yoga pose if you have injuries in your wrist and shoulders. Do not perform it if you have pain or discomfort in your lower back. The same goes for people with high blood pressure.