Plank Pose: Alignment From Tip to Tail
Instead of bad habits on repeat in Sun Salutations, go through this quick checklist for your Plank Pose. I’d suggest getting a friend to snap a pic of you or do it in front of a mirror so you can check out your alignment. Once you see healthy alignment, hold Phalakasana (that’s the Sanskrit name) for a minute to imprint good habits and build strength.
From the tip-top, here we go…
- Make your head an extension of your spine & reach through it.
- Hands: flat with fingers spread, creases of your wrists in line with the front edge of your yoga mat, center of wrists under the outer shoulders.
- Shoulder blades on the back makes your upper back flat and protects your rotator cuff.
- Extend your chest forward, through the window of your arms.
- Pull your floating ribs in and deepen your breath by expanding your ribcage laterally.
- Point your tail towards your heels so your lower belly lifts, but avoid sagging in the pose.
- Keep your knees straight and kneecaps pointing straight down towards the ground.
- Feet are parallel while you push through your heels.