Enter
- Lie face down with your legs extended.
- Bend your elbows; place your palms alongside your chest.
- Separate your feet about 12 inches and tuck your toes.
- Exhale and lift your body parallel to the floor.
Steps
Support
Both palms and toes; torso suspended.
Hold
- Press your palms down and keep your elbows alongside your torso.
- Keep your head, pelvis, and heels aligned.
- Keep your knees straight.
- Stabilize your shoulder blades against your ribs without dropping your chest.
Exit
- Press down and straighten your elbows to return to Plank.
- Alternatively, lower your body to rest face down.
- Breathing
- Exhale as you lift; breathe normally while holding the pose.
- Gaze
- Look at the floor slightly ahead of your hands.
- Duration
- For some time; alternative: 10–30 seconds.
Adapt
Adaptations
- Knees downLower your knees and align your head, torso, and thighs.
- WallStand with palms against a wall; bend your elbows.
- BlockPlace a block beneath your sternum; touch it gently while lowering.
- StrapLoop around both upper arms, above elbows, at shoulder width.
Variations
- Eka Pāda: keep one leg lifted, with both hands grounded.
- Forward-shift variation: shift forward onto the tops of your toes.
- From Plank, lower until shoulders and elbows align.
Signals of effort
- Weight on both extended wrists.
- Bent arms supporting your torso.
- Eka Pāda: one foot leaves the floor.