Plank Pose

How to do Plank Pose

1. Place your hands shoulder-width apart and spread your fingers.
2. Tuck your toes and step your feet back one at a time, lifting your knees.
3. Set your feet hip-width apart for a steady base.
4. Bring your shoulders over your wrists.
5. Reach your heels back and firm your thighs.
6. Keep your hips in line with your shoulders and heels.
7. Firm your abdomen and lengthen your tailbone toward your heels.
8. Press the floor away so your chest does not sink between your arms.
9. Look down and keep the back of your neck long.
10. Lower both knees to the mat before shifting your hips back over them.

Benefits

Stillness can take effort. Plank trains your abdomen to keep your body steady.

Variations

Lower your knees for support while keeping a straight line from shoulders to knees.