Kumbhakasana is a very effective yoga asana to enhance the strength of your body. The name Kumbhakasana is a Sanskrit term, in which Kumbhaka means Breath retention; Asana means Pose. In English is known as Plank Pose. It’s pronounced as koom-bahk-ash-uh-nuh.
Kumbhakasana is very easy to perform. In this yoga asana, you have to balance your body on your arms and feet. It not only helps to build your strength but also reduces fat from your body. Plank pose is considered one of the best and simple exercises to burn calories.
It improves your body posture by strengthening your back and core muscles. Practicing this yoga pose daily builds stamina and endurance. As your body starts to gain strength, you feel more active throughout the day.
This yoga asana also brings stability to your body.
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Chaturanga Dandasana (Four-Limbed Staff pose)
- Adho Mukha Svanasana
- Bakasana (Crane pose)
- Chaturanga Dandasana
Benefits of Kumbhakasana (Plank Pose)
- It increases the strength of your wrist, arm, shoulder, and spine.
- Bring stability to your body.
- It tones up your core muscles.
- It strengthens your abdominal muscles.
- Help to reduce belly fats.
- Correct your body posture.
- It helps to build stamina and endurance.
Steps of Kumbhakasana (Plank Pose)
Now you know, what are the benefits of this yoga pose, let’s see how to do the Plank Pose (Kumbhakasana).
- First, you have to lie down on your stomach.
- Now, bring your hands towards your shoulders and place your palms on the ground.
- Spread your fingers wide with the middle finger pointing forward. Curl your toes.
- After that, breathe in and push up your body. Keep your body straight and ensure that your arms are perpendicular to the ground.
- Your shoulder, elbow, and wrist should be in a straight line.
- Draw your navel in and engage your core muscles.
- Hold the pose and continue breathing.
- Maintain this pose as long as you can or at least for 10-15 sec.
- As you exhale, come back to a sitting position and relax.
Plank Pose Variations:
You can try the following variations of the Plank pose to increase the effectiveness and calorie-burning potential of this pose.
- Leg-raise Plank
- Side Plank
- Resistance Plank
Precaution and Tips
The following points of caution you should know before you perform this asana.
- Keep 3-4 hours gap between your meal and practice.
- Perform each and every step gently and carefully. Don’t rush otherwise you may hurt yourself. So be careful.
- Do not arch your back. Try to maintain the correct posture during the whole process.
- Avoid this asana if you have any kind of injuries on your shoulders, wrists, back, or hip.
- If you have carpal tunnel syndrome, don’t try the full version of this pose. Instead of that try half plank pose.
- Pregnant women should consult with the doctor first and practice this asana under the guidance of an expert.
- If you’re suffering from osteoporosis, then you must avoid this asana due to the risk of fractures.
- Avoid this asana, if you are going through any recent surgery or injuries. You can practice this asana only if your doctor permits you to do it.