How to Do the Plank Pose
Doing something called the Plank pose only sounds like you'll be imitating a log lying on the ground. In fact, you'll be imitating a log propping itself up on two twigs—also known as your arms.
Up next in How to Do Yoga Poses (57 videos)
Learn all the basic yoga poses -- downward facing dog, lotus, plank, and so on -- so you can get toned and find a little inner calmness, too.
You Will Need
- Comfortable clothing suitable for stretching and moving
- A calm place where you won't be distracted or disturbed
- A yoga mat or folded blanket
Steps
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Step 1
Get on hands & knees
Begin on your hands and knees on the mat, with your wrists directly under your shoulders.
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Step 2
Extend legs
Tuck your toes under and extend your legs straight out behind you, one at a time, keeping your arms perpendicular to the mat.
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Step 3
Look at floor
Look straight down at the floor, keeping your neck aligned with your straight spine.
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Step 4
Pull in abs
Pull your abdominal muscles in so your hips don't sag, but don't allow them to rise up, either.
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Ask a friend to look at your pose: Your body should form a straight line from your heels to the top of your head.
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Step 5
Hold pose
Hold the pose for at least 30 seconds.
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Step 6
Release pose
Release the pose by dropping your knees to the floor. We're sorry for comparing your arms to twigs—but don't they feel like they might snap?
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The pirate practice of "walking the plank" is very likely a Hollywood invention—just pushing an enemy overboard was much more efficient.
