Plank Yoga Pose

Adho Mukha Dandasana

Plank Yoga Pose

Plank Yoga Pose is an arm balance pose that targets the biceps and triceps and is ideal for yogis and yoginis at all levels.

muladhara – the root chakra
related poses



How To Do Plank Yoga Pose
  1. Begin in the Cat Pose (Marjaryasana), wrists directly under your shoulders and knees hip-width apart. Spread your fingers out and press your palms firmly into the ground, specifically the insides of the hands.
  2. Exhale and lift one knee off the floor, extending your leg behind you and tucking your toes under to point in toward body. Immediately follow up with the other leg. Extend through the legs and out the heels, keeping your arms perpendicular to the floor.
  3. Lift up at the abdomen, preventing your hips from sinking toward the floor, but be sure not to lift your hips up or arch your back. Keep your neck long; visualize a long line running from the base of your neck, down your spine, through your legs and out your heels. Keep your chest and shoulders wide and open, spreading your muscles away from the spine and collar bone.
  4. Gaze at the floor and hold this position for 30-60 seconds. To come out, lower your knees to the floor back to the Cat Pose.
  • Breathe deeply through each step.
  • Do not perform if you have wrist or hand injury.
  • This is a key pose that can lead into several other asanas. Though this is an easier beginner pose, be sure to practice and evaluate your position regularly to be sure you are entering other poses correctly and safely.

Perform this pose in front of a full-length mirror placed horizontally on the floor, or have a friend assist you in finding the right position. Remember, there should be a straight line running from your head to your heels.
Using a yoga strap just above the elbows can deepen this pose and strengthen the arms further.

Stretches & Strengthens

All Muscles: Biceps, triceps, wrists, abs, legs

Target Muscles: Biceps, triceps

Health Benefits of Plank Yoga Pose
  • Develops balance and a strong base for many yoga positions.
  • Tones muscles throughout the body.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Adho Mukha Dandasana

(ah-doh moo-kah dahn-DAHs-anna)

adho: bottom, downward
mukha: face, mouth
danda: rod, stick, being a staff
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?