Plank Pose

Plank Pose can be done by the following steps:

• Start Plank Pose by getting down on your hands and knees, with your wrists exactly beneath your shoulders. Smoothly and evenly inhale and exhale via your nostrils. Bring your attention back to the current moment.
• Spread your fingers and squeeze your forearms and hands together. Keep your chest from collapsing.
• Lengthen the back of your neck and bring your abdominal muscles toward your spine by gazing down between your hands.
• Tuck your toes and take a step back with your feet, forming a straight line with your torso and head.
• Maintain a high thigh position and avoid allowing your hips to fall too low. Realign your body such that your shoulders are squarely above your wrists if your butt is sticking out in the air.
• As you tense your abdominal muscles, draw your pelvic floor muscles toward your spine. Maintain a straight line between your head and your spine. Broaden the area between your shoulder blades and your collarbones.
• Do not allow your hands to slide open toward your pinkie fingers as you draw down through the bases of your index fingers.
• Extend your tailbone toward your heels while pressing the front of your thighs (quadriceps) up toward the ceiling.
• Hold the stance for five breaths while breathing evenly. Remain in your position for up to five minutes if you're trying to gain strength and stamina.