Abliciously Delicious Plank Sequence: Free Downloadable Plank Themed Lesson Plan

This is a gentle flowing sequence with Plank as the Peak pose. Plank will strengthen your abs, arms, wrists, spine, and quads. But its numero uno benefit is turning your abs into ablicious hardened steel.

It’s a “plank peak pose yoga lesson plan” created using the Drag & Drop Yoga Genie Planner.

Free Download

Click Here To Download Abliciously Delicious Plank Sequence: Long Version

The long version has everything you need to practice the lesson plan before getting to class. You can take it to class with you (but you may prefer to take the short version). The long version is a great handout to give to your students, especially your one-to-one students. It immediately shows your professionalism and increases your expertise in the eyes of the student(s).

Click Here To Download Abliciously Delicious Plank Sequence: Short Version

The short version is perfect for taking into class with you. It’s short and sweet.

More Free Downloads

If you liked the Abliciously Delicious Plank Sequence,  then you may have a wee bit of a hankering for my FREE 3 part series called: Core Yoga Lesson Plan: 12 Weeks To Sculpt A 6 Pack.

6 Teaching Steps 

Step 1
Teach Sanskrit


Step 2
Teach Benefits

Benefits include:

  • Strengthens abdominals
  • Strengthens arms
  • Strengthens wrists
  • Strengthens spine
  • Strengthens quads

Step 3
Teach Precautions

Carpal tunnel syndrome is a precaution.

Step 4
Teach The Directions 

 Start in Downward Facing Dog.


Draw torso forward until arms perpendicular to floor, shoulders over wrists, torso parallel to floor.

Press outer arms inward, firm bases of index fingers into floor. 

Firm shoulder blades against back, spread them away from spine.

Look at floor.

Keep throat soft.


Step 5
Teach Variations

Plank pose is mostly a transition post between Downward Dog and something like Cobra pose. If you’re feeling daring, instead of traditional Plank pose, try one of these variations.

7 Variations Of Plank Pose

1. Knees
Come into plank pose and lower knees onto mat.

Knees On Floor Modifications

2. Cross it up
Come into plank pose. Cross one ankle on top of the other. Squeeze thighs together to work quads and core. Hold. Breathe. Switch legs.

3. Four Limbs
From plank lower into Four-Limbed Staff  (Chaturanga) which is a half pushup position.

4. Wide Stance
From forearm or traditional plank take a huge step out with your feet so they come to the edge of your mat or wider. Zip up the muscles along the inner leg (adductors) and engage, engage, engage.

5. Tree Leg
Move leg inside of your base legs ankle, calf, or thigh. Work on the alignment in the upper body as well as core and breathing control. To kick it up from here, lower to Four-Limbed Staff  (Chaturanga) and then press back up to plank. Switch legs.

6. Flying Plank
From forearm or traditional plank pose, dig your back toes into the mat and begin to bend your knee to float the leg of your choice forward. Let it hover as your knee bends in towards your elbow, arm, or midline. Keep your spine straight and your abdominals contracted.

7. Rocking Plank
From plank, rock forward on toes until shoulders move past your hands. Then push shoulders backward until heels extend beyond your toes. Move slowly and in a controlled manner to challenge your balance, coordination, and shoulder strength. This move can be done on your hands or forearms.

Step 6
Teach An Alternative

Dolphin Pose is a great alternative pose for students who have wrist injury.

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George Watts

Hope you enjoyed my post. I'm a BWY yoga teacher, and creator of the Yoga Genie Lesson Planner. Create yoga lesson plans quickly and easily. Get started with the Yoga Genie Lesson Planner for free today.

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