Pose of the Month: Forearm Plank (September)

Want to tone your entire body, while bringing a greater sense of concentration? 

Forearm Plank ( Sanskrit Name: Makara Adho Mukha Svanasana) also called Dolphin Plank Pose is one of the best poses for core conditioning. It strengthens your abdominals, glutes and hamstrings, supports proper posture, and improves balance but besides that, you’ll also build strength in your shoulders, chest, upper back and thighs.


Forearm Plank Step by Step:

  • Begin on your hands and knees.

  • Rest your forearms onto the mat shoulder width apart, with palms pressed to the floor.

  • Place the balls of the feet on the mat, left knees up and walk feet back to straighten the legs.

  • Draw belly button in towards spine to activate your abdominals.

  • Keep pressing your heels back to keep your legs actively engaged.

  • Stay in this position for a few breaths, you may work towards holding it for even up to 1-2 mins.



  • Builds strength through resistance of your body’s weight, therefore help increase bone density.

  • Strengthens core, back, shoulders, arms, glutes and legs (yes basically your whole body!).

  • Improves Digestion.

  • Can relieve menstrual discomfort.

  • Can ease headaches and backaches.

  • Improves energy and minimizes fatigue.

  • Calms the mind as well as ease stress and mild depression.



  • Lower knees to mat to get more stability

  • For additional support rest forehead on a block