Kumbhakasana (Kumbhaka = breath retension)
oder auch Utthita (=high) chaturanga (=four limb) dandasana (=staff pose)
How to do plank pose (kumbhakasana)
There are many ways to get into the pose, from standing forward bend, tabletop or downward facing dog. We start here on our fours. Wrists are under your shoulders.
Look between your hands. Spread your fingers and press through your hands into the ground. Keep your chest open and engage your abdomen muscles. Visualize your belly button wants to touch your spine.
Inhale and straighten your legs (one after another) out to the back: lift your knees and step back. Keep one line from the heels, legs over buttocks and torso. Tuck your tailbone slightly forward to protect rounding your lower back.
Stay here for a few breaths. Soften your face and gaze.
On an exhale lower down your knees and shift back into child pose to rest.
Special focus on
buttocks: keep it aligned, not to high and not to low.
lower back: engage your abdomen, pulling navel towards the spine to protect the lower back.
- builds upper and core body strength
- strengthens arms, lower back muscles and abdomen
- lengthens the spine
Recent or chronic injury to the arms, wrists, back or shoulders.