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How to Do Forearm Plank Pose

Yoga | Yoga Poses

Forearm Plank is one yoga pose that really fires you up and awakens your body. I like incorporating this pose into the beginning of my practice if I have an intention to have a strong and intense workout that day. Let’s get into the juicy goodness of this pose!


This pose strengthens your abs, core, and legs. It’s also good for stretching the arches of your feet as well as your calves, hamstrings, and shoulders. Forearm plank is great for preparing your body for awesome arm balances and inversions. It also relieves mild depression and stress of the mind.


  1. From a neutral Table Top position, kneeling on all fours, bring your elbows to the floor making sure they are right below your shoulders.
  2. Clasp your hands together.
  3. Bring back the left foot, straightening out the leg so that your body is parallel to the mat. Then, bring the right foot back to meet the left.
  4. Energetically draw the heels of the feet towards the back of the room.
  5. Engage the quadriceps by lifting up the kneecap.
  6. Slightly scoop the tailbone until you feel your core naturally engage.
  7. Hold it here for five long breaths or maybe challenge yourself and hold for 60 to 90 seconds.
  8. Slowly release the same way you came in.


Check your alignment with your shoulders.

The way I like to do it is before I clasp my hands together, I would cup them around opposite elbows, roll my shoulders away from my ears and down my back, and then move the elbows accordingly to fill the space of the hands and clasp the hands again without moving the elbows from there.

Push down on your forearms to keep your shoulders from creeping up next to your ears, and fire up your core to keep the body from dumping down. Remember to breathe! It makes the pose easier to hold if you think “Inhale for strength. Exhale and engage.”

Hope you liked this one! Enjoy!

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