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Yoga: How to do a Plank #coreworkout #corechallenge #yogapose #fitnessroutine #workout #yogaposes

Aless Barre & Yoga 路 0:53

asana

In this practice

Key teachings

  • Proper alignment for foundational poses
  • Engaging core strength in yoga
  • Understanding the active engagement of muscles in a pose

Ideal for

  • Beginners learning basic yoga poses
  • Individuals wanting to improve core strength and stability
  • Practitioners focusing on alignment and technique
  • Anyone looking to strengthen their full body

Lesson

Instructions

Learn how to do Plank Pose ( Phalakasana). This video tutorial will teach you the proper alignment and technique to help you safely move into Plank Pose.

Plank is a strong and active pose that will tone your body from head to toe and reduces back pain over time. Not to mention improve your posture.

Steps

  • Wrap your triceps back to create external rotation with the elbows facing the back of the room
  • Squeeze your hands together slightly to engage into the chest and press down through the inner hands.
  • Lift your knees and extend your legs, and create scapular protraction by separating the shoulder blades and lifting up through the centre of the heart
  • Squeeze your inner thighs together, tuck your tailbone under slightly, and engage your core
  • bring your gaze down or slightly forward

Benefits

  • Tones the entire body from head to toe
  • Reduces back pain over time
  • Improves posture
  • Builds foundational strength for other poses and exercises
Asana

Transcript

foreign I just quickly want to demonstrate how to do a plank plank is always the base of everything that we do in yoga or any other exercise if you do them so you're going to come to all forests so come to all fours and see the first the distance of the arm is shoulders distance roughly and you're going to squeeze and the triceps will engage and then you're sending the elbow the face of the elbow to the back of the room and then you're going to extend your legs engage and what we're going to do is separate the shoulder blades and pop your heart and engage your belly in and squeeze up so engage engage engage you

Practice summary

Level
all levels
Duration
4 minutes
Equipment
yoga mat
Target areas
coreshouldersarmsbackfull body engagement
Energy
balancing

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