Just plain ol’ plank?

We take the easy way out on this one; no tongue twister Sanskrit name.

Benefits

1. Strengthens the arms and wrists
2. Lengthens and strengthens the spine
3. Strengthens the core

What to Watch Out For

Be careful in this pose if you’ve got carpal tunnel syndrome. Some people find it easier on their wrists if they take this pose on their fists, or elbows.

Step by Step

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

1. From Warrior II, exhale and windmill your arms down to the floor, inside your front leg.

2. Inhale and step your front leg back in line with your back leg, bringing your shoulders directly over your wrists.

3.Exhale, drawing your belly button in towards your spine, tipping your pubis bone in and upwards, and engaging your core muscles.

4. Inhale and reach back through your heels as you extend through your crown; look at the floor to keep the back of your neck nice and long.

5. Keep breathing deeply here, softening your elbows—don’t lock them—and drawing your shoulder blades back and down.

6. Check out your hands: are the roots of your index fingers pressing into the floor? Are your fingers spread wide enough to give you a good base?

Next up:

Lower down through Chaturanga.

Off The Mat

Take plank if you want to tap into some strength. It’s a good one to do as a reminder that we’re stronger than we might think we are. No matter how long—or short—you hold this pose for, I guarantee that if you do it while being mindful of the alignment you’ll be surprised at your own stamina.