Power-packed yoga plank poses for stronger arms, spine

 Plank exercises usually fall under the beginner’s yoga pose and have multiple benefits. For beginners, the yoga plank pose and its variations are strongly recommended to help build stamina and core body strength for practicing the advanced yoga poses. Plank pose forms an essential part of Surya Namaskar (sun salutations) too.

Initially, it may be difficult to hold the plank poses, but with practice it can do wonders in helping you build bodily as well as mental strength. The basic plank exercise, along with its variations, is a good workout for your spine too. Its regular practice, by holding the breath for few seconds to minutes, also helps tone the nervous system.

Basic plank pose (Dandasana)

Dandasana is the basic plank posture. The name comes from the Sanskrit word danda which means “stick” or “staff” and asana which means “posture” or “seat.” It is also called as Kumbhakasana (koom-bahk-ash-uh-nuh). The word kumbhak means breath retention and asana means pose.

Benefits of Dandasana​

• Tones all the core muscles, including the abdomen, chest, and lower back
• Strengthens the arms, wrist, and shoulders
• Prepares the body for more challenging arm yoga poses.
• Strengthens spine muscles, lengthens it
• Improves posture

How to do Dandasana?

• Lie down on your stomach
• Bring your hands towards your shoulders, keeping your palms on the ground
• Now, as you breathe in, push up your body forming a straight line. The arms are perpendicular to the ground and shoulders are right over your wrists, while the body is parallel to the floor
• Hold the pose and continue breathing
• As you exhale, come back to a sitting position and relax 

Contraindications:

Plank pose should not be practiced if one is suffering from injury in the arms or wrists, legs, including the upper leg at the thighs. Anyone suffering from low or high blood pressure should avoid this pose as a lot of pressure is felt at the chest while balancing in the pose.

Yoga makes the body flexible and also adds strength to it. It also calms the mind and uplifts the mood. Practicing these simple exercises and yoga poses can help strengthen your arms and hands and prepare you to practice advanced yoga poses.