Plank Pose

Picture from Live Stress Free

The Plank Pose is one of the positions in the traditional Sun Salutation sequence usually preceding or coming after Down-Ward Facing Dog pose.  This pose strengthens the arms and spine and is an introduction to more difficult arm balance poses.

Yoga Journal

1.  Start in Adho Mukha Svanasana (Downward-Facing Dog pose).  Then inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor.  [Similar to a push-up position]

2.  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.  Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels.  Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft, [your neck should be in line with the spine]

*Note:  When moving back and forth between Down-Ward Facing Dog and Plank pose the distance between your hands and feet should not change.