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.

High Plank Yoga Pose

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!

Step-By-Step:

  • Easily transition from Downward-Facing Dog or simply beginning on your hands and knees.
  • Next, place your hands at the top of your yoga mat, about shoulder width apart.
  • Stretch your legs behind. Bring tension or engage your thighs. Then, stretch your heels back.
  • Feel yourself grounded with the mat below. Simultaneously, squeeze your buttock and flatten the belly.
  • Gaze down toward the floor. Breath in and out for a cycle of 5-10.

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