AD
Adho Mukha Dandasana
अधो मुख दण्डासन
Beginnerprone
Target Muscles
coreshouldersforearmsquadriceps
Benefits (4)
- + Core strength without wrist pressure
- + Shoulder stabilization
- + Alternative to Phalakasana
- + Prepares for forearm stand
Avoid If (2)
- - Shoulder injuries
- - Elbow injuries
About
Adho Mukha Dandasana (Forearm Plank) is a plank on the forearms — easier on the wrists than full plank.
Step-by-Step Instructions
1
1. Start from table top.
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2. Lower forearms to the floor — elbows under shoulders.
3
3. Forearms parallel, palms down.
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4. Step feet back.
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5. Body in a straight line — head to heels.
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6. Core strongly engaged.
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7. Hips neither raised nor sagging.
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8. Gaze between hands.
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9. Hold 5-10 breaths (30s-1min).
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10. Lower knees, Balasana.