Category: Arm balances
Level: beginner
Hold: 15–60 seconds
Type: Asana
Breath: Slow, even breaths; let the exhale remind your ribs to knit in.

Forearm Plank

Makara Adho Mukha Svanasana — "crocodile downward-facing dog posture"

Also known as: Dolphin Plank, Elbow Plank

Plank on your forearms: the same straight line, no wrist load, and if anything more core work. A reliable substitute whenever your wrists need a break.

Step by step

1From hands and knees, lower onto your forearms with your elbows directly under your shoulders.
2Keep your forearms parallel, palms flat, or interlace your fingers if your shoulders prefer it.
3Step both feet back until your body forms one straight line from heels to head.
4Press your forearms into the floor and lift the space between your shoulder blades.
5Firm your thighs, draw your navel in, and keep your hips level with your shoulders.
6Look down at your hands so the back of your neck stays long, and breathe steadily.

Benefits

✓ Strengthens the core, shoulders, and legs
✓ Takes pressure off the wrists compared with high plank
✓ Builds shoulder stability that carries over to Dolphin and Forearm Stand
✓ Improves endurance in the deep abdominal muscles

Make it yours

· Lower your knees to the mat to reduce the load while keeping the spine straight
· Place a folded blanket under your forearms for comfort on a hard floor
· Rest your hips on a block for a moment between holds

Take care

Take care with shoulder or elbow injuries — shorten the hold or lower the knees
If you're managing high blood pressure and long isometric holds feel straining, keep the holds brief and keep breathing

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Power

Props that help here

Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one
Wrist wedge — Reduces the wrist angle in plank, chaturanga, and arm balances. Worth trying before concluding your wrists can't do this. find one

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