Plank Pose

Plank Pose

by Steve Johansen from Hummingbird Pilates and yoga

Plank is a famous and some would say infamous pose, commonly used in the fitness training, boxing and of course yoga. I add a challenging plank pose into my daily practice, making me focus my body and mind, developing concentration and determination. I’m sure it has helped me to translate these strengths into other areas of my life, as every month I challenge myself to sit down and write, as I am extremely dyslexic but passionate enough and demined enough to overcome this and share my passion for yoga with you.

The reason Plank Pose is so widely used is that it will tone and strengthen almost every part of your body, improving posture, and even boost your metabolism. It Exercises and strengthens everything from your feet, legs, core, back, neck, shoulders, arms, and wrists, and develops your small stabiliser muscles, developing coordination and improving your balance. All of which can translate well into most activities of daily life.

Within our Yoga practice, Plank pose is the 6^th pose in the Sun Salutation or (Surya Namaskar), where we keep the arms straight for a moment, before lowering down to High Cobra pose. Plank is not just about what we do with our the body’s, it’s about the our mind, developing concentration and determination to maintain a strong pose.

There are number different versions of plank, we are going start with Forearm plank, which is the easiest version to maintain and then I'll talk about the harder, Straight Arm Plank.

Where to start:

For both versions of Plank, I like to start in Extended Childs Pose, this will help establish a good foundation, and the right distance between the hands and feet. Start by kneeling towards the back of the mat, knees hip width apart, big toes touching, allowing the torso to relax over the thighs, stretching the arms forwards and keeping elbows off the mat, spread the fingers as wide as possible, little fingers touching the side of the mat, middle finger pointing forward, press through the fingertips and knuckles. Find your Dristi, an unfocused gaze, just beyond your fingertips. Introduce your three-part breath, breathing slowly and evenly in and out through your nose, to help establish mindfulness.

Forearm Plank. On your inhale, roll forwards shoulders above wrists, then lower your elbows down, press your hand into the mat as you stretch them forward. Keep your elbows under your shoulders as you roll your shoulders backward, this will help prevent injuries and stabilise your shoulders. Your hips should still be in the air, at about shoulder height. Tuck your tailbone to the backs of your knees and you will feel your core engage. Keep the core active as you tuck your toes. Press your heels backwards lifting the knees off the mat ,as you  straighten your legs. Congratulations, you’re in forearm Plank! Hold for a few breaths, then lower your knees down to the mat. Repeat 3 times.

Straight Arm Plank.Start in Extended Childs Pose, and again on your inhale, roll forwards shoulders above wrists. Draw your elbows towards each other, helping to stabilise and strengthen the shoulders. Tuck your tailbone to the backs of your knees, engaging your core. Now tuck your toes, press your heels backwards, lifting the knees off the mat and straightening your legs. Hold for 3 breaths, then lower your knees down to the mat. Repeat 3 times, to develop the strength and focus on your breaths.

The world record for Forearm Plank for men, is 9 hr 38 min 47 seconds set by Josef Salek from the Czech Republic on 20^th May 2023. The women’s record stands at 4 hr 19 min 55 sec set by a Canadian, Dana Glowacka in 2019. Although, I wouldn’t recommend trying to match that on your first go. Instead, if you do decide to practise at home, take it easy and enjoy yourself. Alternatively, learn to develop the perfect plank by joining me for a Hatha yoga class at Hummingbird Pilates. Here is a free pass code HPYFREECLASS so there really is no excuse not to try!