In most yoga style, Plank pose is mostly a transition post between Downward Dog and something like Cobra pose. You probably do Plank pose fairly often, but never really focus on the beauty of it. Let’s change that! Check out these funky 5 Plank pose variations.
But first things first…
Plank Pose Step-By-Step
- Come into all fours. Line up your shoulders over your wrists and make sure your elbows face inward (elbows forward = hyperextension).
- Pull your core in and feel your tailbone/sacrum reach to the wall behind you to create a flat back.
- Walk your hands forward (fingers dig into the mat and spread) to come into kneeling plank. Stay here and engage for this version of plank pose or lift your knees and come onto your toes for the next variation of plank pose.
- Core, baby, core. Press back through your heels. Look forward. Widen through your upper back. And smile.
Plank Pose Variations Galore
Cross it up – Come into plank pose + cross one ankle on top of the other. Squeeze the thighs together to work the quads and core. Hold, breathe, switch.
Funkified – Half Chaturanga, half forearm? Okay! From forearm plank, reposition one of your arms so it’s in Chaturanga (half pushup position) – elbow tucks in to side waist and you create an angle with your elbow, upper forearm, and upper arm. Shift your focus forward and switch after 5 breaths.
Wide – From forearm or traditional plank tag a huge step out with your feet so they come to the edge of your mat or wider. Zip up the muscles along the inner leg (adductors) and engage, engage, engage. While you’re at it, say hello to your quads!
Tree – Take tree from plank pose by moving the leg of your choice to the inside of your base legs ankle, calf, or thigh. Work on the alignment in the upper body as well as core and breathing control. To kick it up from here, lower to Chaturanga and then press back up to plank. Switch!
Flying Plank – From forearm or traditional plank pose, dig your back toes into the mat and begin to bend your knee to float the leg of your choice forward. Let it hover as your knee bends in towards your elbow, arm, or midline. Keep your spine straight and your abdominals contracted.
All of these plays on plank with keep your planking practice fresh and begin to build confidence, strength, and endurance in your traditional plank pose.