Santolanasana or Plank Pose
Our core has several muscle groups which support back, abdominals, buttocks, stomach, pelvis etc. if our core muscles are weak it can result in back pain, weak shoulder and neck, even weak knees. Traditional yoga plank is known as Santolan asana. This is one of the best ways to strengthen your core muscles. This asana also improves nervous balance and develops a sense of inner peace.
As a beginner, you could hold this position for 10-30 seconds at a time. Try to do at least 3-5 repetitions. Based on the progress you could try to extend holding time to one or two minutes. Planks can be done every day as part of your daily work-out regime.
How to do this pose?
Come into the starting position of Marjari asana, grasp the ground with your toes, straighten your knees and move shoulder forward and drop buttocks till the body is straight. The arms should be verticle. Focus the gaze on a fixed point in front.
Breathe normally during practice.
Learn how to do this pose correctly without any discomfort or its various variations, consult Elate Yoga experts