SantolanasanaPlank - Satya Live Yoga - Plank pose

  • Assume Table Position.
  • Tuck the toes under, so the heels are uppermost.
  • Straighten the legs and raise the knees from the floor.
  • Have the wrists directly under the shoulders and ensure the body is in one line from the top of the head to the heels.
  • Keep the hips even, contract the abdominal muscles toward the spine and lift the pelvic floor to make a plank with the body.
  • Gaze softly at a steady point in front of the body and hold for as long as comfortable.
  • To release, lower the knees to the floor and relax.
  • Practice up to 5 rounds.


  • Natural breath.


  • Strength in the arms, back and legs.
  • Engaging the core muscles to keep the hips aligned.
  • Manipura chakra.



  • Strengthens the muscles of the arms, shoulders and spine.
  • Tones the core muscles.
  • Stimulates the digestive system.