Plank Pose Or Kumbhakasana: Steps,Benefits and its Precautions-
Kumbhak = Breathe Retention
asana = Pose or posture
Plank Pose is also known as Kumbhakasana. Kumbhakasana is derived from two sanskrit words 'Kumbhak' means 'Breathe Retention' and 'asana' means 'Pose'. Plank pose is one of the basic pose of Surya Namaskar. Plank pose is a basic pose that can be used in both yoga and gym workout because this pose is the best way to strengthens the core muscles and builds the stamina or endurance. Plank is also benefits to loss body weight or reduces the belly fat.Initially it may be difficulty to hold the posture for long time but we know the practice always makes a men perfect. Regular practice of this posture makes you perfect and also helps you to tone the nervous system.
CONTENTS:
- Know about Plank Pose.
- How to do it.
- Benefits of Plank pose.
- Precautions of Plank pose.
- Tips for Beginners.
- Variations and modifications.
- When to do it.
- Preparatory poses.
How to do it:
- Firstly,sit in vajrasana on a mat or a floor.
- Bring your hands underneath to your shoulders and your knees on the ground.
- Now,extended your right leg and your toes touch to the ground.
- similarly extend your left leg and place your toes to the gound.
- Make sure that your spine should be straight , don't take a shape to your spine like an arc.
- Don't bend your knees and your arms are perpendicular to the ground and shoulders are over to the wrist.
- Straight your body inline parallel to the floor.
- Hold the posture for 3-5 minutes or according to your capacity.
- This is the one cycle of Plank pose.
- Repeat this posture for 4-5 time to takes effective results.
Benefits of Plank Pose:
1. It helps to improves our digestive system.
2. It strengthens the arms,shoulders and wrist.
3. It also strengthens the spine and increase its flexibility.
4. It is helpful to loss body weight.
5. It improves our body postures.
6. It is the best exercise for abs workout.
7. It is helpful to builds the stamina and endurance.
8. It is also helpful to reduce belly fat.
9. Solves the problem of gas or acidity.
10. It develops the core strength and tones the whole body.
11. It improves the blood circulation in our body.
Precautions of Plank Pose:
- Person suffer from back pain or spine injury should not practice this pose.
- Person have any knee or ankle injury avoid this posture.
- Women in pregnency practice under the guidance of yoga trainner.
- Person suffer from shoulders or wrist injury should not practice this posture.
- If you suffer from vertigo problem avoid it.
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Beginners tips:
- as a beginner,bend your knees if you have a difficulty to straight it.
- If you have a problem to maintain balance,support your heels to the wall.
- If you face difficulty to bring your elbows on the floor,place a folded blanket under your elbows.
- Hold the posture according to your capacity or comfortability.
- Practice it in morning with empty stomach for effective results.
- If you suffer from any back,knee or shoulder pain practice it under the guidance of a certified yoga trainner.
Variations and modification:
- If you face difficulty to support your full body weight,you can bend your knee and place it on the ground this is known as Half Plank pose.
- If you are more flexible ,try side plank pose to deepen the posture and strengthens the arms and balance the full body.Hold the pose for 4-5 minutes and then try the opposite side.
- To deepen the pose, raise your one arm and leg to builds the strength.
- You will also bring your elbows on the ground under your shoulders to comes into the chaturanga dandasana.
When to do it:
We know that everyone suggest to practice yoga in morning. so,the early morning is the best time to practice Plank pose. Make sure that practice it with empty stomach to take a effective results from this posture or pose.There is no any rule to practice it,you will practice it anytime in day..Make Sure that should take a meal before 5 hours because between this time you can digest you food and you have a enough energy to practice this posture.
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