SANTOLANĀSANA (PLANK POSE)
SANTOLANĀSANA (PLANK POSE)
- Start in downward facing dog
- Move the torso forward, parallel to the floor
- Ensure the shoulders are above the wrist
- Engage the thighs and core
- Stay for 10 breaths
Asana in Depth
Santolanāsana, also known as the plank, is part of the sun salutation sequence. It is a great core strengthening pose as it engages all major muscles of the body.
Start by coming into downward facing dog. From here, move the body forward until it becomes parallel to the floor. Ensure that the shoulders are right above the wrists, to avoid injury. Engage the thighs and lift the knee caps up. Draw the heels slightly back, lengthening the entire body. Draw the belly in and keep the hips up, parallel to the floor. Look down towards the floor, keeping the head and neck aligned with the spine. Make sure that the arms stay straight and the fingers are spread wide apart. Stay in the pose for ten breaths or longer. This asana can be followed by child’s pose, to relax the back.
There are several variations to plank, making it more challenging and interesting. You can raise one of your arms up and forward, keeping it straight. Release and repeat on the other side. You can also raise one of the legs up, keeping it straight, and ensuring the hips stay parallel to the floor. Release and repeat on the other side.
The benefits of this posture include strengthening of the arms, wrists and thighs. The core muscles and abdomen also get strengthened. The body warms up quickly in this pose, and gets energised.
The counter indications are high blood pressure and back injuries. You can rest your knees on the floor and perform half plank as a gentle variation.
Start by coming into downward facing dog. From here, move the body forward until it becomes parallel to the floor. Ensure that the shoulders are right above the wrists, to avoid injury. Engage the thighs and lift the knee caps up. Draw the heels slightly back, lengthening the entire body. Draw the belly in and keep the hips up, parallel to the floor. Look down towards the floor, keeping the head and neck aligned with the spine. Make sure that the arms stay straight and the fingers are spread wide apart. Stay in the pose for ten breaths or longer. This asana can be followed by child’s pose, to relax the back.
There are several variations to plank, making it more challenging and interesting. You can raise one of your arms up and forward, keeping it straight. Release and repeat on the other side. You can also raise one of the legs up, keeping it straight, and ensuring the hips stay parallel to the floor. Release and repeat on the other side.
The benefits of this posture include strengthening of the arms, wrists and thighs. The core muscles and abdomen also get strengthened. The body warms up quickly in this pose, and gets energised.
The counter indications are high blood pressure and back injuries. You can rest your knees on the floor and perform half plank as a gentle variation.
Major Benefits
- Strengthens core muscles
- Strengthens abdomen
- Strengthens wrist and arms
- Energizes the body
- Removes fatigue
Contra Indications
- High blood pressure / Back injuries
Anatomy Basics
- Engages the quadriceps
- Engages the triceps
- Engages oblique muscles
- Engages gluteus maximus
