How to Do Kumbhakasana Pose | Plank Pose

Plank Pose, or Kumbhakasana, is one of those foundational poses that we just love for building that “fire in the belly.” It’s a total body strengthener that works everything from your crown to your heels, helping you feel stable, strong, and completely grounded. Whether you’re just starting out or you’ve been flowing with us for years, Plank is a pose that meets you exactly where you are.

We love how this pose challenges us to find ease within the effort. It’s not about how long you can hold it or having “perfect” form; it’s about feeling into your own strength and noticing the energy moving through your body. If you need to drop your knees to the mat, please do! We always say that using modifications is a beautiful way to honour your body’s needs today.

In this guide, we’ll walk through how to find your version of Plank Pose, with plenty of tips to keep you feeling supported and empowered.

How To Do Kumbhakasana (Plank Pose)

Set your foundation
Start on your hands and knees in a tabletop position. Place your wrists directly under your shoulders and spread your fingers wide, pressing firmly into the mat to create a solid foundation.

Step into your strength
As you inhale, gently draw your belly button toward your spine to engage your core. Step your feet back one at a time, tucking your toes under so your body forms a long, straight line. If this feels like too much today, simply keep your knees on the mat for a supported version.

Find your alignment
Check that your hips aren’t sagging down or poking up too high. Imagine a beautiful line of energy running from the crown of your head all the way down to your heels. Roll your shoulders back and away from your ears to keep your neck long and relaxed.

Engage and soften
Keep your legs active by gently lifting your kneecaps and pushing back through your heels. Soften your gaze just a little way in front of your hands so your neck stays in line with your spine.

Breathe and hold
Take slow, deep breaths here. You might stay for a few breaths or up to a minute, but always listen to your body. When you’re ready to come out, gently lower your knees and press back into a resting pose.

The Benefits of Kumbhakasana (and Yoga in General)

Plank Pose is such a powerhouse for building functional strength. Physically, it’s one of the best ways to fire up your entire core, from your deep abdominals to your lower back. Because you’re supporting your own body weight, you’ll also feel your arms, shoulders, and legs toning and strengthening. It’s a full-body integration that helps improve your posture and stability, making you feel taller and more supported in your everyday movements.

Beyond the physical, Plank is a wonderful tool for calming the nervous system through focus. When things get a little “spicy” in the pose, it’s an opportunity to practise staying calm and steady with your breath. This builds incredible mental resilience and helps to quieten a busy mind. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that inner steadiness and strength that stays with you long after you step off the mat.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Navasana Pose | Boat Pose
• How to Do Vasisthasana Pose | Side Plank Pose
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla