Plank pose builds core and upper body strength, lengthens you spine and strengthens your lower back muscles.

1. From forward fold, step or jump both feet back into a push-up position.
2. Spread your fingers wide apart with yoru middle finger pointing forward. Press into your palms with your arms straight. Tuck your tailbone under yoru legs, hips and torso so that you are one straight line. Pres the crown of yoru head forward and yoru toes tucked udner, your heels pressing back.
3. Breathe and hold for 1-4 breaths.
4. To release, either step/jump forward, bending your knees to the floor into child pose or bend your elbows and lower yourself down into kataranga.

Modification:

Bend bot hyour knees to the floor.

Contraindication:

Avoid this asana if you have injury to your hips, shoulders, arms or back.