How to do Plank Pose during Sun Salutations

For the Sun Salutation sequence, plank is after Ardha Uttanasana “Half-Stretch Pose” and before Chaturanga Dandasana “Four-Limbed Staff Pose." Plank is often used as an arm, abdominal and back strengthening pose outside of yoga as well.

Common mistakes mistakes include:

  • dumping the weight in the wrists

  • shoulders are behind the hands

  • belly dropping

  • head is not supported

Practice safe and strong alignment by choosing to have your knees on or off the mat. Press all ten fingers in the mat to ensure to evenly distribute the weight across the hand to protect the wrists. Think about creating a building with smart architecture and have the shoulders directly above the hands. Pull your belly to your spine, engaging the transverse abdominal muscles visualizing a corset to protect your lower back. Double check your nose is not dropping and your ears are in alignment with your shoulers, hips, knees and heels.

Here is a video of how I cue plank as I flow through the Sun Salutations. I invite you to press play and come play! Namaste.

April Miranda