Beat the winter blues and heat the body with some strengthening asana postures like this one…

Kumbhakasana (or Plank Pose) is a regular in dynamic asana sequences. It is known to strengthen the upper body, specifically the arms, wrists, and spine. Plank Pose is also great for strengthening the core and toning the abdomen. 



1. From Balasana, stretch the arms forward, come onto hands and knees, tuck the toes under, keeping the feet together. Some students may need to step the hands one half a hand step forward.

2. Inhale, and on an exhalation bring the body forward, the shoulders directly above the wrists as the legs straighten and form a straight line from the heels to the shoulders.

3. Hold and breathe. Be mindful that wrists are directly below the shoulders, and be careful not to collapse between the shoulder blades or hyper-extend elbows.

To release: inhale looking forward, exhale come back to hands and knees, and push gently back into Balasana.

Contraindications and Cautions:

Students suffering wrist pain or Carpal Tunnel Syndrome should avoid this pose.