Plank
| Sanskrit Name: | Kumbhakasana |
|---|---|
| Similar Pose Names: | Phalakasana |
| Category: | Seated & Floor |
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Seated & Floor |
| Types: | Arm Balance, Balance, Object, Prone, Seated & Floor, Strengthen |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Psoas, Wrists & Arms |
| Chakras: | Base, Solar Plexus Centre |
| Therapy: | Confidence Building, Leg Congestion, Poor Posture, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Pitta |
Begin on hands and knees. Knees under hips. Hands under shoulders. Roll shoulders back and down. Fingertips point forward. Don't splay elbows. Lift up in your middle as you step one foot straight back and then the other. Keep legs engaged in supporting the plank position. Hold.
Strengthens arms, wrists, spine. Tones abs.
Knees on floor. Use wall to place feet for support.
Carpal tunnel syndrome
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Flush out toxins, cleanse body and mind
- Beginner Core Yoga Class
- Sun Salutation With Mantras: Salute To Yourself
- wk 4 Sun Salutations
- Awakened/Heart opening/ 4th chakra
- 4, yoga with attention
- week 6 2017
- Soldier On : Building Energy
- Moon Salutation
- Sun Salutation 3
- Varicose Veins: Shoulderstand Peak Pose
- Sun Salutations B: Moving Meditation
- Sun Salutations C: Warm up sequence for A & B
- Transformation Series 1: Yin Yoga
- Ask Genie1
- Week 42 2015 les-2
- Sun Salutations For Golfers
- Core 3
- Weeks 2 / 6 / 10 / 14
- Transformation Series 1: Yin/Yang Yoga
- Ardha Chandrasana
- Moon Salutation Lesson Plan 1
- Deep Release Workshop
- Upper body 1
- Mindful Mondays
- Wholesome Wednesday
- Sunday Vinyasa - Asteya
- Transformation Series 1: Yin/Yang... There is No Box
- Gentle Yoga
- Yamas and Niyama - Saucha, Tapas, and Brahmacharya
- Transformation Series 1: Yin/Yang Yoga
- Transformation Series 1: Yin Yoga
- Sunday Vinyasa - Asteya / Unfinished
- Sleeping Vishnu - unfinished -
- 60 minute power yoga
- Whole body 16
- MedYoga: Beginners Postures
- Detoxifying Lesson Plan
- Anahata Chakra - Gratitude -
- Final Lesson
- Looks interesting - Copy !!
- Pigeon - unfinished -
- Natajarasana
- Sun Salutation: With Mantra For Each Pose
- Beginner Practice Sun A
- Sun Salutation: You Do Not Need Permission To Shine
- Sun Salutations C: Warm up sequence for A & B
- Herzchakra- Dankbarkeit
- Week 1/6 Intro to yoga
- yoga foundations
- Integral-style Yoga Week 11
- Herzchakra- Dankbarkeit
- Core/Detox/Vasisthasana
- TTC Lesson 3 of 4.
- Core - Detox - Vasisthasana
- Salutations to the Sun
- foundations 2nd attempt
- Intermediate1
- My own Thing Yoga Class
- Sun Salutations B variation: Intro Level
- Salutations to the Sun no breath direction
- Whole body 4 incl. PregTri4 & Chair
- Sefira yoga Tiferet
- 1st Chakra Dynamic
- 1st Chakra
- Whole body 5
- Whole body 5 (incl Trimester2)
- Beginners Gentle Yoga
- 2nd Chakra practice
- Chakra 2 Dynamic
- Whole body 5
- MAI LOTUS Vinyasa Flow
- Ask Genie1
- Beginners Gentle Yoga
- Salutations to the Sun no breath direction
- Wk 1 Jan 17
- Wk 1 Jan 17
- yoga shed 1
- 2nd Chakra practice Yin
- Dylan week 1
- Sun Salute B Ashtanga Style
- Beginners class 2
- Chakra 2 Dynamic - COPY
- 2nd Chakra practice Yang - COPY
- Beginners Gentle Yoga - COPY
- Whole body 5 - COPY
- 1st Chakra - COPY
- 1st Chakra Dynamic - COPY
- Intermediate1 - COPY
- Periode 1 - Les 7
- TTC Lesson 4 of 4.
- 3rd Chakra
- Chakra 3 Dynamic
- Chakra 3
- 4th Chakra dynamic - Copy -
- Back : Flexibility and strength
- TTC Lesson 1 of 4.
- TTC Lesson 2 of 4.
- TTC Lesson 3 of 4.
- 4th Chakra
Plank Pose (Kumbhakasana) FAQs
What are the Plank Pose teaching steps?
Begin on hands and knees. Knees under hips. Hands under shoulders. Roll shoulders back and down. Fingertips point forward. Don’t splay elbows. Lift up in your middle as you step one foot straight back and then the other. Keep legs engaged in supporting the plank position. Hold.
What are some Plank Pose variations?
Plank pose is mostly a transition post between Downward Dog and something like Cobra pose. If you’re feeling daring, instead of the traditional Plank pose, try one of these variations.
7 Variations Of Plank Pose
1. Knees
Come into plank pose and lower your knees onto the mat.
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-Limbed Staff Pose
From plank lower into Four-Limbed Staff (Chaturanga) which is a half pushup position.
4. Wide Stance
From the 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 the 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 the 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 the plank pose, rock forward on toes until shoulders move past your hands. Then push shoulders backwards 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.
What are some Plank Pose warmups?
Below are some gentle warmups to give to your students before they get to Plank pose.
Dolphin Pose (Makarasana)
The dolphin pose is the ideal variation of the Plank pose for students who have weak wrists.
Cat PoseÂ
Cat Cow Pose
Cobra Pose (Bhujangasana)
Cow Leg Raise (Bitilasana)
Frog Pose (Mandukasana)
