1. From Standing Forward Fold, step or jump both feet back 4-5 feet into a push-up position.
2. Spread the fingers wide apart with the middle finger pointing forward, press into the palms with the arms are straight. Tuck the tailbone under so the legs, hips and torso are one straight line. Press the crown of the head forward and with the toes tucked, press the heels back.
3. Breathe and hold for 1-4 breaths.
4. To release: either bend the knees to the floor into Child pose, or bend the elbows and lower down into Kataranga.
Plank pose builds upper and core body strength, lengthens the spine and strengthens the abdominal and low back muscles.
People with recent or chronic injury to the arms, back or shoulders should avoid this asanas.