- Start with assuming the Adhomukha Svanasana (Downward facing dog).
- Inhale and bring your chest forward closer to the floor.
- Straighten your arms so that they are perpendicular to the ground.
- Your shoulder and wrist should be in one straight line.
- Make the upper part of the body parallel to the floor.
- Lift your heels off the ground.
- Press your palms and toes firmly on the floor.
- Spread your shoulders and collar bones.
- Press your upper thighs up towards the ceiling.
- Straighten your neck and face downwards.
- Gaze down at the floor.
- Do not strain your throat.
- Hold this pose for about 30 seconds.
- People with neck injury should avoid this pose.
- The plank pose is good for toning the abdomen.
- Arms, legs and spine are stretched.
- Wrists become stronger with regular practice of this yoga posture.