om body
The benefits of Plank Pose
l Plank Pose develops core strength, supporting our lower back
and improving our standing and seated posture
l It builds strength and stability in our shoulder joints and
shoulder girdles
l Plank Pose encourages us to lengthen our spines
l It improves focus and concentration
l Closing your eyes helps to develop balance and spatial awareness
Contraindications
l It is suggested that Plank Pose may not be an appropriate asana to
practice if you have Carpel Tunnel Syndrome, however the option of
practicing Forearm Plank Pose can be utilised here.
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Va r i a t i o n s
Here are some variations of Plank Pose that you may have come
across:l Forearm Plank Pose, where the elbows are under the shoulders,
will take any strain off the wrists
l In Forearm Plank Pose you can also lower your knees to the ground
l Try keeping your pelvis neutral but lift one foot off the ground at
a timeAndrew McGonigle is Doctor Yogi, a medically trained yoga teacher
based in London who specialises in teaching anatomy applied to yoga.
Visit doctoryogi.co.ukFEET HIP DISTANCE APART AND PARALLEL
l Find the boney points at the front of your pelvis (these are known as
the ASIS, Anterior Superior Iliac Spines) and line these up with the mid-
point of each of your ankles
l Line the mid-point of each ankle up with the base of your second toel Your focal point (drishti) is at a fixed point
a couple of inches in front of your handsSTACK YOUR HEAD DIRECTLY ON TOP OF
YOUR SPINE
l Gently slide the sides of your throat
back and then lower your chin a couple
of millimetres towards your chest and
feel the back of your neck lengthen
l Reach the crown of your head
forward to lengthen your spineFIND A NEUTRAL PELVIS
l Roll your upper, inner thighs
back to create space at the back of
your pelvis
l Stabilise the pelvis by lowering
your sacrum (the flat part of your
lower spine) and tailbone (coccyx)
down towards your heels
l Avoid ‘tucking’ or ‘scooping’
your sacrum and coccyx under
which can lead to a clenching
of your gluteal muscles and a
hardening of your pelvic area