Secrets of Performing Kumbhakasana, Plank Pose Technique in Yoga, Benefits of the Asana

Kumbhakasana – yoga pose , developing not only physical endurance and balance, but also psychological stability. Translated from Sanskrit, “Kumbhaka” means to hold the breath. Ideally, during the holding of the asana, the breath is not held. Plank pose is the ideal preparatory asana for more complex arm balances.

Technique

Step 1:

This asana can be performed in two ways:

1. stand in Tadasana (mountain pose). Inhale, bend forward and place your hands on the floor on either side of your feet. Exhale and step your feet back. The toes are curled in, the feet rest on the pads of the toes and the upper parts of the metatarsals.
2. perform Adho Mukha Shvanasana (downward-facing dog). Then inhale and, as if rolling forward, extend your torso forward until your arms are perpendicular to the floor; your shoulders should be directly over your wrists, your torso parallel to the floor. As a result, you should be in a position as if doing push-ups, but on outstretched arms.

Step 2:

Firmly secure the bases of your index fingers on the floor, spread your fingers wide and distribute them on the floor. Actively push the mat away from yourself and try to turn the triceps muscles towards each other, as if trying to turn your armpits outward. This way you will feel that the upper back and upper arms are involved in the work. Pull your shoulders back, draw your shoulder blades together and pull them towards your sacrum. Also stretch your collarbones away from your sternum.

Step 3:

Pull your knees up, push your hips towards the ceiling, simultaneously tuck your tailbone towards your pubic bone and lengthen your lower back towards your heels. Your gaze is directed to the floor, stretch your crown forward, keeping your throat soft.

Step 4:

Stay in the asana for 30 seconds to 1 minute.

Exiting the Pose

Exhale, bend your arms (and knees if necessary) and lower your entire body to the floor. Plank pose in yoga is one of the asanas in the traditional sequence Surya Namaskar (Sun Salutations). You can also perform this pose on its own and hold it for 30 seconds to 1 minute.

Asana Adjustment / Control Points

1. the entire torso and legs should be parallel to the floor: do not sag down and do not lift your pelvis, do not bend your knees;
2. if you even slightly relax your legs in the plank, you will probably start to sag in your lower back, so actively tense your hips and pull your knees in;
3. actively pull your lower abdomen towards your navel;
4. do not lower your neck and head – the head, neck, spine and legs form a straight line.

Benefits

Contraindications

Preparatory Yoga Exercises

- Adho Mukha Shvanasana ;

- Chaturanga Dandasana .

Deepening Practice

To help strengthen your arms in this pose, take a belt and secure it in a single loop on your arms, slightly above your elbows. After entering the asana, actively press on the belt with the inner and outer parts of your arms, while pulling your shoulders back. Try to turn the inner parts of your arms and armpits outward, without lifting the bases of your index fingers and palms.

Variations

1. Easier Variation From the very beginning, if your body is not yet ready to hold the full plank, you can strengthen your body by practicing the plank on your forearms. Stand in table pose (easier variation Purvottanasana ), connect your forearms together approximately at chest level. Fix your elbows and turn your forearms, placing them parallel to each other, palms on the floor. Lift your legs from your knees and enter the forearm plank.
2. Advanced Variation - Plank with raised leg Entering Kumbhakasana, inhale and lift one leg parallel to the floor. Press strongly back with the heel of the raised leg. Actively tuck your tailbone towards the floor, keep your shins parallel to the floor –do not turn your pelvis! Hold the pose for 10-30 seconds, exhale and lower your leg to the starting position (in the plank), then repeat the asana, raising the other leg, for the same amount of time.