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!
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