BeginnerproneAdho Mukha Dandasana
अधो मुख दण्डासन
Adho Mukha Dandasana (Forearm Plank) is a plank on the forearms — easier on the wrists than full plank.
Anatomy Involved
Benefits
- Core strength without wrist pressure
- Shoulder stabilization
- Alternative to Phalakasana
- Prepares for forearm stand
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Shoulder injuries
- Elbow injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
shoulder injury
Keep knees down for half forearm plank.
Target Areas
Practice Flow
About this Pose
Adho Mukha Dandasana (Forearm Plank) is a plank on the forearms — easier on the wrists than full plank.
How to Practice
1. Start from table top.
2. Lower forearms to the floor — elbows under shoulders.
3. Forearms parallel, palms down.
4. Step feet back.
5. Body in a straight line — head to heels.
5 more steps remaining
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Frequently Asked Questions
Common questions about Adho Mukha Dandasana
What is Adho Mukha Dandasana?
Adho Mukha Dandasana (Forearm Plank) is a plank on the forearms — easier on the wrists than full plank.
What are the benefits of Adho Mukha Dandasana?
Core strength without wrist pressure. Shoulder stabilization. Alternative to Phalakasana. Prepares for forearm stand.
Who should avoid Adho Mukha Dandasana?
Avoid this pose if you have: Shoulder injuries, Elbow injuries.
How many steps are in Adho Mukha Dandasana?
Adho Mukha Dandasana is practiced in 10 steps. Start from table top.
Is Adho Mukha Dandasana suitable for beginners?
Yes, Adho Mukha Dandasana is a beginner-friendly pose suitable for all levels.
What conditions does Adho Mukha Dandasana help with?
Adho Mukha Dandasana is therapeutic for: strength, posture correction.
What poses should I do before Adho Mukha Dandasana?
Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
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