Plank
Maya - Pose Assistant
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Benefits
Plank Pose is a fundamental yoga posture that builds strength throughout the entire body, particularly the core, shoulders, arms, and wrists. It enhances stability, improves posture, and prepares for more challenging poses.
Practice Guide
Start in Tabletop position. Step one foot back, tucking toes, then the other foot back.
Position hands directly under shoulders, shoulder-width apart. Spread fingers wide, press firmly through palms.
Body forms a straight line from head to heels. Engage core strongly to prevent hips sagging or lifting too high.
Press back through heels. Engage legs (quads). Keep neck long, gaze slightly forward or down.
Push ground away, slightly protracting shoulder blades (avoid collapsing between shoulders).
Hold, breathing steadily. Exit: Lower knees to Tabletop, press back to Child's Pose, or lower through Chaturanga.
Modifications
Lower knees gently to the floor (Modified Plank).
Practice on forearms (Forearm Plank) if wrists are sensitive.
Widen hands or feet slightly for a broader base of support.
Place blocks under hands if needed.
Safety Notes
⚠Carpal tunnel syndrome or acute wrist pain (modify to forearms or fists)
⚠Shoulder injury (ensure proper engagement/stability, modify if painful)
⚠Elbow pain
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.