The Correct Plank — 3D Alignment Guide

The plank is one of the most common yoga postures — and one of the most commonly done wrong. Watch this 3D anatomical breakdown to see exactly what proper alignment looks like from every angle.

3 minutesBeginner to IntermediateCore Strength & Alignment

How to do it

Come to hands and knees. Hands directly under shoulders, fingers spread wide.
Step both feet back — legs straight, weight on balls of the feet.
The body forms ONE straight line from head to heels. NO sag in the hips, NO pike upward.
Actively press the floor away from you — feel the shoulder blades spread wide.
Engage the glutes and legs — this takes strain off the shoulders.
Breathe evenly. Hold for 20-60 seconds depending on level.
Rest 30 seconds. Repeat 3 rounds.

The storyA properly done plank builds core strength, shoulder stability, and full-body integration. A poorly done plank strains the wrists, sags the lower back, and builds bad habits. The difference is entirely in the alignment — and the alignment is difficult to feel from the inside. The 3D model shows it from the outside.

The scienceA correct plank simultaneously activates the transverse abdominis (deep core), rectus abdominis, obliques, gluteus maximus, quadriceps, serratus anterior (shoulder stabiliser), and the entire posterior chain. A sagging plank shifts load off the core and onto the passive structures of the lower back — building weakness disguised as effort.

Heritage wisdomThe plank is a foundational preparation posture in the classical Sun Salutation. Master Segar teaches proper plank alignment as one of the essential 'gateway skills' every serious yoga student must master before progressing to arm balances.

Who this is forAll levels. Especially valuable for beginners establishing their foundation. Also for advanced practitioners refining their alignment.

Take careSkip during wrist injury, carpal tunnel, or shoulder impingement. Modify by dropping the knees to the floor (Half Plank) if the full version is too intense.

Best timingAny time. Excellent daily practice.

Four-week progressionWeek 1: 3 holds of 20 seconds. Week 2: 3 holds of 30 seconds. Week 3: 3 holds of 45 seconds. Week 4: 3 holds of 60 seconds.

Want help doing this properly?

Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.

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