Yoga Foundations: Plank

In this Yoga Foundations video, which forms part of my free posture education series, we explore Plank. This foundational pose helps build strength in the core, arms, shoulders, and legs while promoting stability throughout the body. Practicing it mindfully supports healthy alignment, improves body awareness, and develops the strength and control needed for many other yoga postures and transitions.

Be mindful not to collapse into the lower back or lose alignment in the front knee.

Transcript

Hi, My name is Nina, And as part of the Yoga Foundation series, I want to show you today the plank, Which is often an asana that we're using in our vinyasa flows to transition from downward-facing dog into our chaturanga or low cobra, Okay? So, Come into a downward-facing dog with me. And from here we are going into a plank. So this is our plank position. Now what is really important here is that you're pulling the navel to the spine. That the hands are nicely grounded like a gecko. Then the arms are straight, So don't fall here. And the same applies to the lower back. So activate the core so that your entire body is basically parallel to the mat. Also, Don't let the heels come forward. You really push the heels backwards. So now you can imagine, I always say as an example, That you are my dinner table. So obviously I don't want my glasses and my plates to fall down. So it's important that the bum is not here. It's important that it doesn't go here, But that you are really actively parallel. Now from here, You can play a little bit with the position because you If your dog is too short, I'm just exaggerating a moment, And I tell you in a vinyasa flow to go into your plank, You can't because you don't have enough space. So you would need to reposition your hands and your feet in order to go to your plank. So this is the right length of your plank, Basically. Then going back into your dog. Inhaling into your plank. So this is the distance that we want to have so that in a vinyasa flow. In the transitions, You're not losing basically time to reposition your hands and your feet. Now from here, If you wanted to go further, You could bring your knees, Your chest and your chin down. You move yourself a little bit forward and up for low cobra. From here, I've already taught that in my other videos, You could push away from the mat into an upward facing dog. And then from here you come back into the circle. Downward facing dog. This was the position of Plank and I hope you enjoy your practice.