How to do Plank Pose - Kumbhakasana

Plank pose or Kumbhakasana (from Sanskrit) - "kumbhak" means "breath retention" and "asana" means "pose"

Plank pose is a part of the Surya Namaskara (sun salutation), usually used as a transition pose, however can be practiced to build core strength and stamina.

Why you should practice Plank pose:⠀⠀⠀⠀⠀⠀⠀⠀⠀

✔️ engages all of the core muscles of the body, including the abdomen, chest, and low back⠀⠀⠀⠀⠀

✔️ builds strength in your arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances⠀⠀⠀⠀⠀⠀

✔️ builds endurance, stamina and determination⠀⠀⠀⠀⠀⠀

🚫 carpal tunnel syndrome⠀⠀⠀⠀⠀⠀

🚫 osteoporosis ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

▫️ practice the pose on your knees in Half Plank Pose or on your forearms⠀⠀

1️⃣ Start on your hands and knees in Cat Cow pose. Place your wrists directly under your shoulders. Spread your fingers, point your middle fingers directly to the top edge of your mat, press firmly through your palms. Distribute your weight evenly across your hands.

2️⃣ Look down between your hands, lengthening the back of your neck and drawing your abdominal muscles toward your spine. On your exhale tuck your toes and start lifting your knees off the floor. Distribute your weight evenly between your heels and the palms of your hands. 

4️⃣ Keep the space between your shoulder blades wide while broadening across your collar bones. Press balls of your feet onto the mat. 

Stay here for 5 cycles of breath or if you're looking to build stamina - up to 5 min

To come out of this pose on your exhale bend your knees and come back to your hands and knees.

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Yoga Mat: Alma Travel Mat [Emerald]