Plank Pose

Plank Pose is a full-body strengthening exercise holding a straight line from the crown of the head through the heels. In yoga, Plank is both a pose in itself and a key transition point in sun salutations — the position between Downward Dog and Chaturanga.

The Pose

From Downward Dog, shift the weight forward until the shoulders stack directly over the wrists — a full push-up position. The entire body forms a straight line: no sagging hips, no piked hips. The core is engaged, thighs firm, heels reaching back.

Hands press firmly into the mat, fingers spread, index knuckles particularly grounded. This hand engagement distributes weight away from the wrists, reducing compressive force on the wrist joint.

Physical Demands

Plank engages nearly every muscle in the body simultaneously:

• Core: Transverse abdominis, obliques, and lower back maintain the straight line
• Shoulder girdle: Serratus anterior and rotator cuff stabilize the shoulder blade position
• Arms: Triceps, biceps, and forearm muscles support the position
• Legs: Quads, glutes, and hamstrings firm the lower body

Common Mistakes

Sagging hips: The most common error — the core gives out and the lower back dips. Engage the low belly to prevent this.

Piked hips: Overcorrecting, with hips lifted too high — this is Downward Dog, not Plank.

Head dropping: Maintain a neutral cervical spine with the gaze slightly forward.

Mat Requirements

Plank places significant weight on the hands. Good mat cushioning (5mm) protects the wrists. Excellent grip is essential — hands must not slide forward.