With Props (2)
Dandasana (prone variation)
दंडासन (प्रवण विविधता)
The prone variation of Dandasana, also known as Plank Pose, holds the body in a straight line from head to heels while supported on the hands and toes. This demanding posture builds tremendous strength in the core, arms, shoulders, and legs simultaneously. It is a fundamental component of Surya Namaskar and develops the full-body integration necessary for arm balances and inversions.
Anatomy Involved
Benefits
- Builds core strength and stability
- Strengthens the arms, shoulders, and wrists
- Tones the entire body
- Prepares for arm balances and inversions
- Improves posture and body alignment
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Carpal tunnel syndrome
- Acute shoulder injury
- Severe lower back pain
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
back pain
Place a blanket under the forehead and ensure no strain in the lower back.
neck pain
Keep the head in a neutral position, or turn to one side with support under the cheek.
abdominal surgery
Avoid this pose until fully healed and cleared by a medical professional.
pregnancy
Avoid lying prone; substitute with seated or standing back strengthening.
spinal injury
Consult a doctor; perform only very gentle engagements, or avoid.
Target Areas
Practice Flow
About this Pose
The prone variation of Dandasana, also known as Plank Pose, holds the body in a straight line from head to heels while supported on the hands and toes. This demanding posture builds tremendous strength in the core, arms, shoulders, and legs simultaneously. It is a fundamental component of Surya Namaskar and develops the full-body integration necessary for arm balances and inversions.
How to Practice
1. Lie face down on your mat with your legs extended straight back.
2. Place your arms alongside your body, palms facing down.
3. Gently press your pubic bone and the front of your thighs into the mat.
4. Engage your gluteus maximus and hamstrings to lift your legs slightly off the floor.
5. Draw your shoulder blades down your back and lift your chest slightly.
5 more steps remaining
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Featured in Sequences
Practice Dandasana (prone variation) as part of these guided sequences
Frequently Asked Questions
Common questions about Dandasana (prone variation)
What is Dandasana (prone variation)?
The prone variation of Dandasana, also known as Plank Pose, holds the body in a straight line from head to heels while supported on the hands and toes. This demanding posture builds tremendous strength in the core, arms, shoulders, and legs simultaneously. It is a fundamental component of Surya Namaskar and develops the full-body integration necessary for arm balances and inversions.
What are the benefits of Dandasana (prone variation)?
Builds core strength and stability. Strengthens the arms, shoulders, and wrists. Tones the entire body. Prepares for arm balances and inversions. Improves posture and body alignment.
Who should avoid Dandasana (prone variation)?
Avoid this pose if you have: Carpal tunnel syndrome, Acute shoulder injury, Severe lower back pain.
How many steps are in Dandasana (prone variation)?
Dandasana (prone variation) is practiced in 10 steps. Lie face down on your mat with your legs extended straight back.
Is Dandasana (prone variation) suitable for beginners?
Yes, Dandasana (prone variation) is a beginner-friendly pose suitable for all levels.
What conditions does Dandasana (prone variation) help with?
Dandasana (prone variation) is therapeutic for: posture correction, strength, back pain, spinal injury, flexibility.
What poses should I do before Dandasana (prone variation)?
Prepare with: Staff Pose, Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Dandasana (prone variation) with other poses