One should first start in Adho Mukha Svanasana. One should then inhale and the torso should be drawn forward until the arms are perpendicular to the floor. The shoulders should be directly over the wrists and the torso should be parallel to the floor. The outer arms should be pressed inward and the bases of the index fingers should be kept firm. Keep the shoulder blades firm against the back then spread them away from your spine. Spread collarbones away from your sternum. The front thighs should be pressed towards the ceiling and resist the tailbone towards the floor and lengthen the tailbone towards the heels.
The base of the skull should be lifted away from the back of the neck and look down at the floor while keeping both the throat and the eyes soft. When practicing this pose, you can stay anywhere for 30 seconds to 1 minute. Beginners should keep in mind that, if they want to strengthen their arms by using this pose, they should loop and secure a strap around their upper arms just above their elbows. They should then push their inner arms against the strap. The outer arms should be released from the shoulders to the floor and the arms are lifted from the bases of the index fingers to the shoulders. Some benefits of practicing plank pose is that, it highly strengthens the arms, and it strengthens the wrists and also strengthens the spine. Another advantage is that it also tones the abdomen.