Plank pose builds upper and core body strength, lengthens the spine and strengthens the low back muscles. From forward fold step or jump both feet back 4-5 feet into a push-up position. Spread the fingers wide apart with the middle finger pointing forward, press into the palms with the arms are straight. Tuck the tailbone under so the legs, hips and torso are one straight line. Press the crown of the head forward and with the toes tucked, press the heels back. Breathe and hold for 1-4 breaths. To release: either step/jump into forward fold, bend the knees to the floor into child or bend the elbows and lower down into kataranga. Bend both knees to the floor. Recent or chronic injury to the hips, arms, back or shoulders. forward fold, child, kataranga, cobra, up dog, down dog, side plank.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. Please consult your health care practitioner before starting a yoga, pranayama or other exercise program. All contents copyright 2001-2002 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.