Plank Pose ( Sanskrit: Kūmbhākasana / कुंभकासन)
Kumbhakasana (Kūmbhākasana) or Plank Pose is also known as Phalakasana. The Sanskrit word ‘Kumbhak’ means breath retention. This pose has been named Khumbhakasana because traditionally when it was practiced, it was done by holding the breath for some time and then lowering the body into a Low Plank Pose position. Kumbhakasana is a vital pose of Sun Salutations (Surya Namaskar). It tones and strengthens the upper body, especially the arms, shoulders, abdomen, and spine.
Instructions for Doing the Plank Pose
- Start by getting into the tabletop position with your knees and hands firmly placed on the floor. Make sure your hands are placed directly under your shoulders, and your arms are perpendicular to the floor. Your back should be parallel to the floor. Keep your toes pointed and look ahead.
- Spread your fingers a little and press down using the strength of your forearms and shoulders. Make sure your chest doesn’t collapse.
- Fix your gaze at a point between your hands and lengthen your spine. Tuck your stomach in by contracting your abdominal muscles.
- Take your right foot back, followed by your left foot to bring your body and head into a single straight line.
- Keep your hips and thighs lifted, but the alignment shouldn’t be compromised. Your head, shoulders, back, and hips should be in one straight line.
- Hold this position for 60 seconds to 5 minutes, breathing normally, without any jerks.
- Again, come back to the tabletop position and then relax in Child’s Pose.
Benefits
- This pose is great for building your core strength. It strengthens your chest, shoulders, arms, back, and abdominal muscles. It prepares you for all the advanced asanas that require a strong core and strength in your upper body.
- Plank Pose works on making your spine more flexible and this inevitably improves your posture as well.
- It builds endurance and increases your stamina upon regular practice.
- This pose also helps you maintain your calm as it enhances your mood and relaxes your nervous system.
Precautions
- If you have an injury in your wrists or shoulders, do not practice this asana.
- Those with mild spinal issues, lower back pain, or carpal tunnel syndrome can practice this pose but slowly and with precaution.
- People with osteoporosis or high BP should also avoid this pose.