Plank pose is an arm balance pose that is done at all levels of yoga from beginners to advanced students. This pose is part of the Sun Salutation sequence and a variety of other yoga sequences.
Plank pose strengthens the muscles of the arms, shoulders and abdomen. In addition, performing this pose is often done to increase strength in the arms and is used to prepare students for more challenging arm balances.
The starting point for plank pose will vary, depending on whether the pose is done alone or as part of a sequence. In Sun Salutations and other sequences, the starting point is the downward facing dog position and the follow up asana is often cobra.
From downward facing dog, you will begin to shift your balance and weight forward, while straightening the back and lowering the buttocks toward the mat. The idea is to get the body in a straight alignment. This pose is often called the push up position because it resembles the top of a push up.
The hands should be placed on the mat under the shoulders and the arms engaged. The hands should be pressed firmly into the mat with the fingers spread apart. Hold the pose for about thirty seconds, unless it is part of a flowing sequence.
To move out of plank pose, lower the body onto the mat, and take a few breathes before moving into the next asana. One way this pose is easily modified is to shorten the amount of time it is held. For example, hold for fifteen or twenty seconds and gradually increase the time.
Another way to modify this pose is to lower the forearms to the mat and move into dolphin pose. This takes the pressure off the wrists and hands. People with conditions, such as arthritis, carpal tunnel syndrome or tendonitis find this modification is helpful.