Planking is near and dear to my heart. It's a power pose without a doubt and I find it to be a full body conditioner when done consistently and properly.

The benefits of planking are endless - not just the physical benefits to your body, but also mental benefits such as focus/concentration and stress relief. Plank pose is a challenging yoga pose that works every muscle in your body - from your neck to the top of your thighs.

Plank pose is considered a weight-bearing yoga pose which means it's great for building strong bones and joints - especially beneficial if you're dealing with arthritis or osteoporosis. Planks, like many other poses in the practice of yoga, can help to reduce stress levels. Yoga helps you focus on your breathing and the benefits of planking help you focus on how your body feels.

Benefits of Plank Pose

1. Increased core strength - Planks are an ideal exercise for the abdominal muscles because they engage all major core muscle groups, including the transverse abdominus, the rectus abdominus, the external obliques, and the glutes[1]. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose.

2. Improved back strength - Planks strengthen your back muscles and ensure more support and stability for your entire back, especially in the areas around your upper back.

3. Lower blood pressure - Plank pose has been shown to significantly decrease systolic blood pressure (pressure in arteries when the heart beats) and diastolic blood pressure (pressure in arteries when the heart rests).

4. Increased mental strength - Planks require serious concentration and can be very challenging during the initial stages. They help you build mental strength and concentration. The more you focus on staying in pose and activating, the less you're thinking about your problems or anything that might be causing stress.

5. Strong legs - Plank pose is a great exercise for your leg muscles, particularly your quadriceps and butt muscles. It might surprise you to learn that planks work more than just your abdominals and arms. They help tone and strengthen all the core muscles of the body including the glutes, hamstrings, lower back muscles and hip flexors. When engaged properly it is a full body activation.

6. Weight loss - Plank pose can help you lose weight. Planks work your entire body, building strength and endurance everywhere you need it most. More muscle, more calories are burned, more potential for weight loss.

7. Improves balance - Plank pose is considered a balance pose because it requires you to center your body weight. While doing these planks, you must also work hard to make sure your body remains steady and balanced, which is a core component of any yoga practice.

These are just a few of the benefits of plank pose. Want to learn how to do plank? Want some variations to spice up your planking? Follow me on Instagram @vikkysantanayoga. This week is all about the plank.

Keep flowing and growing!

All my love,

Hello, my name is Vikky, and I am thrilled to share my passion for yoga with you. I have been teaching yoga for over 13 years in South Florida, and my journey with this ancient practice started over 37 years ago. As a registered yoga teacher and 200 Yoga School with Yoga Alliance, I hold expertise in multiple disciplines of yoga, including yogic anatomy, 500-hour yoga teacher training, yogic philosophy, and meditation. My classes are a blend of dynamic movement, breathwork, and meditation, providing a holistic experience that nurtures the mind, body, and spirit. I believe yoga is for everyone, regardless of age, fitness level, or experience. My approach is welcoming and inclusive, creating a safe and nurturing environment for all my students to explore the many benefits of yoga. Through my teachings, I hope to inspire and empower students to connect with their inner selves, cultivate mindfulness, and lead healthier, happier lives. Join me in my classes to experience the transformative power of yoga firsthand.