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Yoga Poses Guide
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Plank FlowSave PDF

Kumbhakasana Vinyasa

koom-bhah-KAH-sah-nah vin-yah-sa
Plank Flow
Pose categories
Primary body parts engaged
Muscle Groups
Stretches back body; strengthens shoulders and core
Improves mobility of digestive system
Builds endurance

How to perform Plank Flow

  1. Begin in Downward Facing Dog. Bring your hands as wide as your shoulders and feet as wide as your hips. Spread your fingers wide. Reach your tailbone toward the sky behind you.
  2. With an inhale, shift forward into Plank, bringing your shoulders over your wrists.
  3. With an exhale push back into Downward Facing Dog.
  4. Repeat this movement.
Alignment cues
  • Hands shoulder-width apart, fingers wide
  • Feet hip-width apart
  • Draw belly toward spine
  • Inhale, shift forward
  • Exhale, push back
Modification: Lower your knees to the floor.
Avoid this pose if you have high blood pressure or carpal tunnel syndrome.
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More yoga poses to discover

Plank Flow (Kumbhakasana Vinyasa in Sanskrit) is a beginner yoga pose that belongs to the core and forward bends and warm-ups categories. This asana targets abs, obliques, shoulders and spine, and also involves middle back / lats, quadriceps, triceps and wrists muscles. Plank flow improves mobility of digestive system; stretches back body; strengthens shoulders and core and also builds endurance. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Stacks App
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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