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Chapters (8)

Asana: La Tabla o Plancha (Utthita Chaturanga Dandasana)

Marta Gómez Ponce · 3:00

asana

In this practice

Key teachings

  • Proper alignment for strength poses
  • Core engagement and stability
  • Body awareness and muscle activation
  • Modifications for different levels

Ideal for

  • Beginner to intermediate practitioners
  • Those wanting to build core strength
  • Individuals seeking detailed alignment instruction
  • Students of Hatha Yoga

Lesson

Instructions

Asana de fuerza

Steps

  • Plank Pose (Utthita Chaturanga Dandasana)
  • Plank variations (single leg/arm lift)
  • Knee-down Plank modification
  • Breath synchronization with movement

Benefits

  • Increases core strength
  • Strengthens arms and shoulders
  • Improves full-body stability
  • Enhances body awareness
  • Builds foundational strength for other poses
AsanaChaturangaHatha

Practice summary

Level
all levels
Duration
2 minutes
Equipment
yoga mat
Target areas
corearmsshouldersquadricepsfull body stability
Energy
balancing

More practice

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