Yoga Practice:
Plank Pose
Overview:
Plank Pose is a yoga posture that engages the musculature of the legs, arms, chest, and core.
With relatively little if any stretching and many muscles engaged, High and Low Plank Poses offer excellent opportunities to experience the body’s strength and power. Their similarity to common physical education exercises like the push-up can sometimes give students the impulse to strive to hold longer or to go lower, often at the expense of overall stability and integrity for the joints. It is not uncommon to see students collapsing their hips below the line from head to heels, or collapsing the rib cage to hang beneath the shoulder girdle, which can strain the connective tissues of the shoulders and the spine. Encourage students to develop internal awareness and maintain balanced joint space by modifying the pose as needed.
Potential Effects:
Strengthens legs, arms, chest, and core
Instructions:
High Plank
1. From the Table position, tuck the toes to lift the knees and step the feet back to create one long line from head to hips to heels. Left the hips slightly for more moderation, or bring the knees to the floor for support.
2. Stabilize the arm and shoulder by pressing into the tips of the fingers and the circumference of the whole hand.
3. Support the spine by reaching the tail back toward the heels and the sternum and the top of the head forward. Gather the abdominal muscles toward the spine.
4. To release, bring the knees to the floor and return to Table or Child’s Pose. Rest and integrate.
Low Plank
1. From High Plank Pose, bend the elbows, bringing the chest forward a few inches. Lower half-way toward the floor, preserving the stability of the spine and the shoulder girdle. Lower less to moderate the intensity.
2. Support the spine by reaching the tail back towards the heels and the sternum and the top of the head forward. Gather the abdominal muscles toward the spine.
3. To release, bring the knees to the floor and return to Table or Child’s Pose. Rest and integrate.
Plank Pose, Side View
Plank Pose with Chair, Side View
Precautions:
Muscle weakness: rest knees on the floor
Mid-to-late pregnancy: rest knees on the floor
Contraindications:
Recent surgery or acute injury to any key muscles or joints
Chronic or recent injury, pain, or inflammation to any key muscles or joints
Carpal tunnel syndrome
Options
To moderate the intensity lift the hips slightly.
For more support, bring the knees to the floor.
To stabilize the knees and the hips, squeeze a block between the thighs.
To alleviate discomfort at the wrist, grip a narrow block beneath each hand.
In Low Plank, place a block beneath each sternum to prevent lowering too far.
Helpful Hints
Never overdo or force any yoga movement. If you begin to experience discomfort or pain, release the posture. Find a variation of the posture that serves your body and practice best.
Practice with self-compassion and non-judgment.
Content from NYCDOE YMTP² curricular materials