Plank FlowSave PDF
Kumbhakasana Vinyasa
koom-bhah-KAH-sah-nah vin-yah-sa
Stretches back body; strengthens shoulders and core
Improves mobility of digestive system
Builds endurance
How to perform Plank Flow
- 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.
- With an inhale, shift forward into Plank, bringing your shoulders over your wrists.
- With an exhale push back into Downward Facing Dog.
- 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.
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!
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