AdhoMukhaDandasana Plank Yoga Pose

10 November 2023 by
Editorial team

Adho Mukha Dandasana, commonly known as Plank Pose, is a foundational yoga pose that strengthens the arms, wrists, and spine while toning the abdomen.

Position of Readiness:

  • Start in Adho Mukha Svanasana (Downward-Facing Dog Pose).

Steps to Perform Adho Mukha Dandasana:

  1. Move Into Plank Pose:
    • Inhale deeply and draw your torso forward until your arms are perpendicular to the floor.
    • Ensure that your shoulders are directly over your wrists and your torso is parallel to the floor.
  2. Engage Your Arms and Hands:
    • Press your outer arms inward and firm the bases of your index fingers into the floor.
    • Firm your shoulder blades against your back, then spread them away from the spine.
    • Also, spread your collarbones away from the sternum.
  3. Engage Your Core and Legs:
    • Press your front thighs up toward the ceiling, but resist your tailbone toward the floor, lengthening it toward the heels.
    • Lift the base of your skull away from the back of your neck and look straight down at the floor, keeping your throat and eyes soft.

Benefits of Adho Mukha Dandasana:

  • Strengthens the Arms and Wrists:
    • "Plank Pose engages and strengthens the muscles in your arms and wrists, enhancing stability and support."
  • Tones the Abdomen:
    • "This pose effectively tones the abdominal muscles, promoting core strength and stability."
  • Strengthens the Spine:
    • "By maintaining proper alignment, Plank Pose strengthens the spine and helps improve posture."

Embrace Adho Mukha Dandasana to Build Strength and Stability!

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