Chapters (8)

Yoga Asana - Plank Pose - Strengthens the Arms, Wrist & Spine

Geethanjali - Yoga · 1:35

asana pranayama meditation kirtan

In this practice

Key teachings

Building core strength
Body alignment in Plank Pose
Endurance through static holds

Ideal for

Beginners learning foundational strength poses
Those looking to build upper body and core strength
Individuals focusing on endurance

Lesson

Instructions

Plank Pose (Plank x3 breaths) - Stand up straight and bright your hands together in Namaskar position and raise the hands up and backwards, gently bend forward, forehead touching the knee and hands on the floor. Slowly rise up and stay in position with hands on the shin. Now go to previous position and stretch the legs one by one behind, stay in this position with whole body supported only at the feet and the hands. Hold position for a few minutes and rest by resting the knee.

Benefits - Strengthen arms, wrists and spine and tones the abdomen.

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Steps

Namaskar mudra
Forward fold variations
Plank Pose (Phalakasana)
Controlled transitions between poses

Benefits

Strengthens arms
Strengthens wrists
Strengthens spine
Tones abdomen
Improves core stability

Transcript

stand out straight and bring your hands together in Namaskar positions and raise their hands up and backwards gently bend forward forehead touching the knee and hands on the floor slowly rise out and stay in position with hands on the shins now go to the previous position and stretch the legs one by one behind stay in this position with whole body supported only at the feet and the hands hold position for a few minutes and rest by resting the knee benefits strengthen arms wrists and spine and Jones the abdomen you

Practice summary

Level: all levels
Duration: 7 minutes
Equipment: yoga mat
Target areas: armswristsspineabdomenshouldersfull body
Energy: energizing

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