Plank Pose

The High Plank Pose is similar to a push up position. This posture can be held for several breaths, just like any other asana. It is part of Sun Salutations, which makes it a posture that is frequently practiced in yoga classes and it is excellent to improve strength.

Posture tip

Press your hands down to the floor and your shoulders away from the floor, keeping your upper back from sagging down between your shoulders.

  • Start in Downward Facing Dog.

  • Shift your weight forward until your shoulders are right over your wrists.

  • Lower your hips to get a straight line from your shoulders to your ankles. Look down at your toes or use a mirror to evaluate this alignment.

  • Line up your head and neck with your spine.

  • Press your shoulders away from your ears and broaden your shoulder blades.

  • Press the back of your knees up toward the ceiling to prevent your hips from sagging. At the same time, resist your tailbone from moving up.

  • Breathe.

  • To come out of the pose, exhale and press back to Downward Facing Dog or lower the knees down to the floor.

Plank Pose


Variation - On Your Knees

This asana can also be practiced on your knees. This is a great variation to allow you to build strength in your arms and core muscles. Relax the top of your feet flat on the floor and form a straight line from your shoulders through your knees.

Plan Pose

Main Target / Benefits
  • Strengthens the arms, shoulders and core muscles.
Caution / Recommendation
  • Press the fingers to the floor to help support your wrists and protect them.

  • Shoulder or wrist injury: Use caution or avoid the posture until healed.