Plank pose is an integral exercise in both traditional fitness classes and yoga practices. The benefits of plank pose for the body are well documented and backed by science. Did you know that plank pose can also positively impact the mind and spirit? In this week’s yoga pose breakdown, we review the benefits of the plank pose.
We will explore:
- Plank pose as a fitness pose
- Plank pose as a yoga asana
- The impact of plank pose on the systems of the body
- Dosha balancing with plank pose
- Chakra activation of plank pose
- Understanding the guna impact of plank pose
As always, we will offer yoga pose modifications and at-home yoga props that may come in useful when practicing plank
Head over to this post to learn more about yoga pose modifications that feel great for the body. And while you’re browsing, take a look at these great home yoga props.
Benefits of Plank as a Fitness Pose
Planking is one of the most popular exercises both in fitness and yoga. It is an exercise with many benefits, and one can achieve results in a relatively short amount of time. Some fitness coaches and magazines like Shape have challenged people to “plank for 5 minutes a day,” which sounds much more accessible than actually doing it!
The plank pose activates most major muscle groups in the body. You can build strength in the arms and shoulders as you support your upper body weight. The core and back muscles are equally active in this position and help to stabilize the body. Additionally, The lower back, gluteal muscles, hamstrings, quads, calves, and feet work together to hold up the lower half of the body. With so many muscle groups working together at once, it is no surprise this position is considered a power pose with many benefits!
Want to achieve the physical benefits of plank pose? Instead of trying to hold for 5 minutes a day – try to hold for 30 seconds to a minute several times per day.
Benefits of Plank Pose as a Yoga Asana
In yoga, the plank pose is the base of Chaturanga Dandasana. We often flow through the movement “chaturanga” so quickly that we don’t realize all of the benefits of this combination of poses when done together with intention. Even breaking down the Sanskrit name brings more awareness and understanding to the posture.
Chatur = 4
Anga = limbs
Danda = stick, staff, or spinal cord
Asana = posture
The four-limbed staff pose provides a lot more clarity to the body positioning but still lacks the clarity of the benefits. To fully appreciate the benefits of the plank pose, let’s look at each pose’s micro-movement, similar to how we broke down the asana name.
From the traditional plank hold, lower the body to the floor by bending the elbows and exhaling. Hold The elbows close to the body, gently touching the ribs. At any time, drop the knees to the floor for a half chaturanga pose. As strength builds in the shoulders, this modification may no longer be necessary.
Engage the belly button while shifting weight forward on the toes, allowing the chest to remain close to the ground. From here, the belly and chest typically scoop towards the mat, ending the chaturanga dandasana. Often, this motion leads directly into upward-facing dog. From there, one can move into a downward-facing dog. It is important to remember that the lowering of the body to the ground ends plank pose in yoga.
Modifications for Plank Pose
Alternatively, hold the plank with the elbows bent, knees on the ground, or one knee on the ground, also known as a half plank.
Props for Plank Pose
Place a block, pillow, or another heavy object under the belly to help support the core in this pose.
Benefits of the Plank Pose on Body Systems
In addition to the muscle groups mentioned above, the plank pose also benefits the body’s skeletal, circulatory, and nervous systems.
Skeletal
The skeletal system consists of bones and provides the framework for our bodies. Yoga poses, such as plank that exert pressure on various bones, promotes optimal circulation and supports bone density. The skeletal system provides our bodies with essential minerals and offers the foundation of stability and movement.
Circulatory System
This vital system consists of our hearts, veins, arteries, and blood – anything that contributes to blood flow through the body. Documentation from Open Text, British Columbia, shows that the contraction and relaxation of the skeletal muscles needed in chaturanga dandasana contribute to the overall health of the veins. This is known as the skeletal muscle pump.
“The contraction of skeletal muscles surrounding a vein compresses the blood and increases the pressure in that area. This action forces blood closer to the heart where venous pressure is lower.”
Nervous System
The nervous system consists of an intricate connection between the brain, nerves, and the body. The spinal cord supports the relationship between the brain and the body. In plank pose, the spinal cord is elongated and the back muscles are activated. This muscle activation strengthens the nerves and promotes a strong connection between the brain, spine, and nerves. This pathway is essential for nerves receptivity and brain-body communication.
Benefits of Plank Pose to Balance the Doshas
Ayurvedic medicine relies on the balance of 3 doshas used to describe and categorize an individual’s ayurvedic constitution. A symptom of dosha imbalance is a domineering attitude or behavior. Generally, people tend to lean towards one constitution over another, typically characterized by their physical body type. Balance the doshas to promote optimal health and vitality! How?
Yoga poses are a great way to provide balance and harmony amongst the ayurvedic constitutions.
The three ayurvedic doshas are:
Alisovna/Getty Images
Vata
Vata is often characterized as a thin body type. When out of balance, this constitution leans toward frenetic energy. An over-index on Vata results in hyperactivity, anxiety, and fearfulness. Physical symptoms of Vata being out of balance include dry skin that is cold to the touch.
Balance Vata using plank pose variations. For example, a supported plank pose or half plank positions both bring awareness and help ground and center the body and mind. Consequently, this helps support and balance Vata.
Pitta
Pitta connects with every system of our body. A person with a pitta-dominant constitution is often medium build with good muscle tone and flexibility. When out of balance, pittas can become judgmental and impatient with others. Additionally, pitta dominance can result in inflammation and gastro-intestinal issues when out of balance.
If you tend toward a pitta dominance, bring your awareness to how plank poses equally distributes energy throughout the body.
Kapha
People with Kapha-dominance are known to have round yet firm bodies. This constitution is known for sluggish circulatory and metabolic systems, so when out of balance, digestion can be slow and result in water retention. This constitution provides lubrication and protection to the joints and aligns closely with the skeletal system.
For this reason, the plank pose has the most benefits for this dosha. When bringing balance to Kapha, it is essential to focus on yoga sequencing associated with this pose, such as sun salutations. Bring attention to the heat created by these flows.
Out of balance, Kapha’s can become depressed and stuck. When balanced, they are a pleasure to be around and are known for their compassion.
To learn more about Ayurveda, its history, benefits and diet, head over here.
Chakra Activation with Plank Pose
Like doshas, chakras balance the energy systems of the body. Each chakra is related to a different dimension of our well-being, and the plank pose activates the first three chakras along with the sixth.
For a better understanding and unblocking chakras, visit our article on how to unblock each chakra.
The first chakra, known as Muladhara, is located at the base of the spine. When blocked, concerns related to base human survival needs are present and physical issues manifest in the joints and skeletal system. You may begin to notice a pattern of how all of these systems interconnect with one another.
Svadhisthana is located in the pelvis and is the name of the second chakra. When blocked, one may experience issues with reproduction, intimacy, and the processing of emotions. The rigid, straight-line created by the torso in plank pose or chaturanga dandasana encourages a constant flow of energy between the first three chakras.
The third chakra, Manipura, is located in the solar plexus. Activating the deep core muscles necessary for a plank pose is one way to clear this chakra if it is blocked. When blocked, symptoms include low self-esteem, a lack of energy, general digestive issues, and stomach pain and discomfort.
Finally, the third eye, Ajna, is also activated in the plank pose. This sixth chakra is in between the eyebrows and about an inch above them. When balanced, calm, and focus comes easily. Physically balancing the body is known to clear this chakra. A certain amount of concentration is necessary for holding this pose. Focusing on the forward gaze in chaturanga or traditional plank pose provides the stimulation required to benefit this energy center.
How Plank Pose Benefits Guna Energies
Gunas are a Hindu concept that relates to the energy found in all of nature. Similar to doshas, there are three types of energy present; tamas, rajas, and Sattva. Unlike the doshas, all three Gunas are present in every living being and change with the rhythms of life.
Tamasic Energy
Tamasic energy is associated with a lack of movement. This energy can is static vs. rajastic energy that is active. When unbalanced, tamas can feel energetically stuck or in a state of apathy. Tamasic is the “freeze” part of the fight, flight, or freeze related to a stress response.
As stated above, rajas are the energy of movement, change, and action. It is related to everything in motion, from satisfying basic needs to driving a competitive spirit. When unbalanced, rajasic energy shows up as attachment and greed. Rajas are responsible for changing seasons, developmental milestones, and evolution.
Sattva is the sweet spot of balance between rajas and tamas. Consequently, sattva is associated with symmetry and clarity.
Yoga practice often aims to create a state of balance, reducing the extremes of both energies and reaching a state of Sattva. Some asanas are naturally more energizing or rajasic, and others are more relaxing or tamasic. Those experiencing more tamas should first focus on relaxing and cooling poses that match this energy. Over practice, it is beneficial to move towards poses that create energy and heat to provide balance. The opposite is also true for rajas.
Plank Pose
On a scale of 0-10, with zero being the most calming or cooling and 10 producing the most heat and energy, a plank pose sits at an 8. Based on this rank, chaturanga dandasana can benefit those who are feeling stuck energetically to help to find more of a balance. We recommend working up to this pose for those experiencing tamas. Beginning with a modification may be beneficial for this reason.
There are various systems in the body. Western culture tends to focus on the physical body, while Eastern culture looks to the subtle body. The concept of energy is viewed differently between modalities, with each methodology aimed at achieving balance. Understanding this provides the opportunity for leveraging specific yoga poses for different reasons.
Conclusion
Plank post has many benefits. Strengthening the entire body is a great reason to practice this asana. Toned muscles contribute to a desirable physical appearance. Additionally, this pose may benefit our internal bodies, helping to balance the skeletal, nervous, and circulatory systems. Finally, practicing this pose is known to balance the Kapha dosha, raise energy and create rajasic Guna energy, and balance the 1st, 2nd, 3rd, and 6th chakra.
Whether practicing a fitness plank pose or a yogic Chaturanga dandasa, results include increased overall wellness, stability, heat, and balance.
Shanti Arunkumar, Senior Contributor At L’Aquila Active
Learn more about Shanti by reading her bio below.
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