Kumbhakasana
Kumbhakasana (Sanskrit: कुम्भकासन), commonly known as Plank Pose, is a fundamental and powerful pose in yoga. The name comes from the Sanskrit words kumbhaka (meaning “breath retention” or “pot”) and asana (pose). The name Kumbhaka refers to the controlled breath often used in this posture, but the pose itself is most recognized for its physical form, which resembles a plank of wood.
Kumbhakasana is a full-body pose that is a staple in most vinyasa and power yoga classes. It is often a transition pose within the Sun Salutation sequence (Surya Namaskar), connecting Chaturanga Dandasana (Four-Limbed Staff Pose) or Ashtanga Namaskara (Eight-Limbed Salute).
How to Practice Kumbhakasana
- Start: Begin in either a tabletop position (on your hands and knees) or on all fours.
- Extend your legs: Step both feet back behind you, so that your body is in a straight line from your head to your heels.
- Position your hands: Your hands should be directly underneath your shoulders, with your fingers spread wide and your palms firmly pressed into the mat.
- Engage the core: Draw your navel in towards your spine and tuck your tailbone slightly. This engagement is crucial for protecting your lower back and maintaining a straight line.
- Lift the hips: Ensure your hips are not sagging or lifted too high. The goal is to create a straight, horizontal line with your body.
- Gaze: Look down at the floor, slightly in front of your hands, to keep your neck in a neutral position.
- Hold and breathe: Hold the pose for a few breaths, focusing on steady and controlled breathing.
Key Variations
- Knees on the floor: For a gentler version, you can keep your knees on the floor. This still helps to build upper body and core strength without as much strain.
- Forearm Plank: You can perform the pose on your forearms instead of your hands. This is a great alternative for those with wrist issues and puts more emphasis on core strength.
Key Benefits of Kumbhakasana
- Full-Body Strength: It is an incredible pose for strengthening the core, arms, wrists, shoulders, and legs.
- Improved Balance and Stability: The pose requires and builds full-body stability and a sense of balance.
- Increases Endurance: Holding the pose for an extended period helps to build muscular endurance and mental stamina.
- Tones the Abdomen: It is highly effective for toning the abdominal muscles and strengthening the spine.
- Prepares for Advanced Poses: It is a foundational pose that builds the necessary strength for more advanced arm balances and inversions.