The plank yoga pose (kumbhakasana) is an excellent pose to improve your balance and build core strength. Still, it can be difficult to perform correctly, especially if you don’t have much experience with yoga or other bodyweight exercises. Follow the instructions provided in this article to learn how to do the perfect plank yoga pose!
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What is a Plank Yoga Pose?
Phalakasana, also known as the plank posture or just plain plank, is a fundamental asana in hatha yoga that helps you tone your entire body. There are many ways to do it. You can either do it for one minute without touching down or start out with shorter durations, such as 15 seconds.
The primary thing is that you have fun while toning up! Here’s how: Hold on tight to an exercise ball by placing both hands on top of it and then raise yourself off from your elbows until you form a straight line with arms, legs, torso and head facing downwards.
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Why Should You Do Kumbhakasana?
Kumbhakasana, or plank posture, is a yoga pose that works wonders to strengthen your lower back, build core strength, improve stability, and enhance overall balance. It’s not that hard as you think!
Kumbhakasana is also often referred to as phalakasana. And while it can be challenging at first, you can soon reap all of these wonderful benefits by regularly practising with proper form.
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Overview of Kumbhakasana Benefits
There are many benefits of kumbhaka asana. It is also known as a Plank posture in yoga. It helps in improving posture, increases flexibility, builds up body strength, improves endurance, offers relief from back pain and much more. This post will help you learn about Kumbhakasana, its benefits and how to do it properly.
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How To Do The Plank Yoga Pose?
- You’ll need to start by coming into a high plank position to practice the move.
- Begin on all fours with your wrists directly under your shoulders and toes tucked underneath.
- Then, lift up into a high plank position with just your palms on either side of you.
- Hold for at least 30 seconds before transitioning back to all fours; repeat twice more for a total of three times.
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5 Amazing Benefits of The Plank Yoga Pose
Plank pose or kumbhakasana is an incredibly beneficial yoga pose that strengthens your core and builds strength in your upper body and arms.
It has many other benefits as well, from improving digestion to reducing the appearance of cellulite on your legs, making it an excellent choice for most yoga practices.
The following article will take you through some more benefits of this excellent pose, so keep reading!
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Strengthens Your Core Muscles
The plank yoga pose is one of yoga’s best at strengthening your core, which is a set of muscles that includes your abdominal area, back and sides.
When you do kumbhakasana yoga regularly, you’ll begin to see those areas become more defined, and you’ll find yourself with better posture overall.
A strong core means many other body parts can function more efficiently because they won’t have to work as hard. Plus, many people live sedentary lifestyles these days, so planks are essential because they encourage movement while sitting at your desk for hours.
Also, consider that planking will improve your flexibility since it requires pulling your body into an elongated position without sagging in any spots.
Improves Your Balance
The plank posture yoga helps improve balance in your body, which is why it’s been used as a training exercise for athletes. Whether you’re working out at gym or just walking around, your core and muscles are constantly shifting and moving to provide balance.
By mastering the form in a plank pose, you will have increased control over each muscle in your body to maintain your balance. If you can successfully hold a perfect plank for an extended period of time, any shift or movement will be quickly adjusted.
Increases Your Upper-Body Strength
While your whole body is engaged when you hold a plank pose, your core works especially hard to keep you balanced.
The core muscles—the abdominals and lower back—are what make up your powerhouse muscles; they help us stand upright, balance our weight between both sides of our body, and prevent us from falling over.
By engaging these muscles in such a controlled way (and for an extended period), we force them to get stronger. Stronger core muscles mean better posture, less risk for injury—and holding that perfect-posture look longer!
Reduces Back Pain
Practising plank pose yoga is one of many ways to prevent back pain. This pose strengthens your core and tones your back muscles. Also, it helps you maintain good posture and avoid slouching over in a desk job or sitting too long in front of a computer screen.
Though you may be familiar with plank pose as a yoga move, did you know that it can actually improve your metabolism? Even if you don’t practice yoga, incorporating phalakasana into your routine will improve circulation.
This increased activity will rev up your metabolism so that even when you aren’t working out, you’ll continue to burn calories. The more often and regularly you perform planks, the higher (and faster) your metabolism will run!
Precautions During Plank Yoga Pose
Although Kumbhaka Asana or Plank Pose is considered one of the most simple poses, it should be approached with caution. People with back issues or those recovering from a severe injury should avoid performing any asanas that put pressure on their backs.
Those who have had surgery on their neck, back or abdomen are advised not to do phalakasana. If you suffer from wrist problems, then you may want to take extra care while performing Kumbhaka Asana.
First take advise of your doctor if you are unsure whether you should perform Yoga postures that place pressure on your wrists.
Q.1. What is the Plank Yoga Pose Good For?
Ans. The kumbhakasana, or plank position as it is more commonly known, is an absolutely fantastic exercise for building core strength. It has some other benefits, too, including improving breathing and balance. In fact, studies have shown that regular practise of this pose can help prevent back pain and injury in later life!
Q.2. How Long Should You Hold a Plank Pose?
Ans. Holding a static pose can be very beneficial for your physical health, but it is not always recommended that you hold a static posture for an extended period of time.
If you are beginner to yoga or have never done any type of exercise before, then holding a static pose for more than 30 seconds may cause injury. If you are in good shape or have experience with other types of exercise, then you may be able to hold a static pose for longer periods of time without injury.
However, if you feel pain or discomfort in your back or shoulders at any point during your practice, then it’s best to move on from the position. Taking breaks as needed is better than the risk of injury by holding yourself in one position too long. In general, try holding poses anywhere from 15-30 seconds, depending on what feels suitable for your body.
Q.3. Do planks burn belly fat?
Ans. Planks are an incredibly effective workout for building abdominal muscles and other essential core muscles. Maintaining a solid posture in a plank position help with overall muscle strength, but it also improves body shape, especially by burning excessive belly fat.