Plank Pose

Plank Pose (Utthita Chaturanga Dandasana)


The Plank Pose is great for developing general upper body and core strength. It is an uncomplicated pose with simple instructions, thereby being a popular pose that is offered in most classes.




  • Sun-Salutations-6Start in Flat Cat, coming onto all fours with hands directly underneath the shoulders and knees under the hips.
  • Keeping the upper body still, straighten out one leg behind you, resting the foot with the heel off the mat and toes pointing forward.
  • Keeping the rest of the body still, repeat with the other leg.
  • Ensure that you are not slouching and that you are lifting yourself well, especially in the middle and upper back areas.
  • In the final position, the head, the hips and the heels are in a straight line and you are looking forwards.




  • Tones, shapes and strengthens the whole of the middle and upper body: chest, core and back.
  • Strengthens the wrists, arms and shoulders.
  • Stretches the spine and legs.


Follow-Up Poses