Forearm Plank
Maya - Pose Assistant
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Benefits
Forearm Plank pose is a foundational core and upper body strengthener, building stability in the shoulders, arms, abdomen, and back. It prepares the body for more challenging inversions and arm balances.
Practice Guide
Start in Tabletop position. Lower onto your forearms, placing elbows directly under shoulders.
Interlace fingers OR keep forearms parallel with palms flat on the floor.
Extend one leg back, tucking toes, then the other leg back, coming into a straight line from head to heels.
Engage core strongly to prevent hips from sagging or lifting too high. Press forearms firmly into floor.
Push back through heels. Keep neck long, gaze slightly forward or down between forearms.
Hold, breathing steadily. Exit: Lower knees gently to floor, rest in Child's Pose.
Modifications
Lower knees to the floor (maintain straight line from knees to head).
Clasp hands if keeping forearms parallel strains wrists/shoulders.
Widen or narrow forearm stance slightly for shoulder comfort (aim for shoulder-width elbows).
Ensure hips don't sag by actively lifting lower belly.
Safety Notes
⚠Acute shoulder injury (rotator cuff, impingement - avoid if painful)
⚠Elbow or wrist pain (ensure proper alignment, modify hand position)
⚠Neck injury (keep neck aligned with spine)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.