Yoga for Beginners: Discover Core Power with Plank Walk

This short yet effective “walking” sequence of Plank Pose is any beginner yogi’s best friend. Plank Walk works to strengthen your upper body while toning and stabilizing your core.

by Asana Rebel

1 Benefits

Plank Walk is the perfect precursor to more challenging yoga sequences. With this move you’ll discover a stronger upper body and lower back, tighter core and lengthened spine.

2 Step-by-Step Guide

Begin in Tall Mountain Pose (standing at the front of your mat, feet together, legs active and arms by your sides).

  1.  Slowly lower your body into a Standing Forward Fold (hinging at the hips and folding forward over your legs). Feel free to bend your legs as generously as you need to if it feels more comfortable, as not to put pressure on your lower back.
  2. Without resting here, start by walking your palms along your mat to the very front, positioning your upper body and legs into a High Plank Pose (extending both legs back behind you with your toes tucked).
  3. Slowly lower your knees to your mat and move your torso down into a simplified push-up, keeping your gaze steady in front of you.
  4. Without resting, move into a Downward Facing Dog (stacking your shoulders in line with your wrists, keeping your hips in line with your knees, tucking your toes, lifting your knees off the floor and taking your hips into the air).
  5. As you do this, walk your hands back along your mat.
  6. Slowly roll up, one vertebrae at a time.
  7. Repeat this entire Plank Walk sequence one more time, ending in a Standing Forward Fold.

3 Focus Areas

  • Strengthens your upper body (namely arms)
  • Tones and stabilizes your core
  • Lengthens your spine

4 Plank Walk - Tips

Do squeeze your glutes! This small adjustment helps to further stabilize your entire body.

5 Alignment

When you’re about to perform the simplified push-up, remember to place your hands directly under your shoulders. Your head should also be in line with your neck, neutralizing any tension. Remember to always engage your core by pulling your belly button into your spine.