High Plank (Kumbhakasana):
Name: High Plank Yoga Pose
Sanskrit: Kumbhakasana
Alternate Names: Front Plank
Pronunciation: koom-bhah-KAH-sah-nah
Pose Level: Beginner
Although, High Plank or Plank may be a “beginner-friendly” asana, it takes strength to maintain the pose correctly.
Anatomy involved
- Core
- Arms
- Shoulders
- Back/Spine
- Thighs
- Buttocks
Benefits:
- A core strengthening pose
- Prepares the body for further balancing poses
- Improves strength in the arms and wrists
- Improves shoulder stability
- Said to help with digestion
- Helps with balance
- Helps with flow during Sun Salutations
- Inner Strength
Related Article: Can Yoga Really Help for Digestion? Let’s Explain!
Table: Step-by-Step Instructions for High Plank Pose
| Step | Instructions |
|---|---|
| 1 | Transition from Downward-Facing Dog or start on your hands and knees. |
| 2 | Place your hands at the top of your yoga mat, about shoulder-width apart. |
| 3 | Extend your legs behind you. Engage or bring tension to your thighs. Then, stretch your heels back. |
| 4 | Ground yourself with the mat below. At the same time, squeeze your buttocks and engage your core to flatten the belly. |
| 5 | Gaze downward towards the floor. |
| 6 | Breathe in and out, completing a cycle of 5-10 breaths. |
Pose Modifications of High Plank:
Modifications to Plank pose are many:
This includes, Forearm plank, Side plank, doing plank while knees touch the mat (Table-Top plank), even a Reverse plank.
Furthermore, you can try Plank with Leg Lifts, Plank with Arms Lifts, or Incline plank.
Contraindications:
Avoid this Plank position if suffering from wrist injuries, like carpal tunnel syndrome. Furthermore, if you suffer from shoulder or other arm injuries.
Always consult with a medical expert if pregnant.
Poses Commonly Transitioned To:
Downward-Facing Dog, Upward Facing Dog
Poses Commonly Transitioned From:
Downward-Facing Dog, Cat-Cow
