How to get into Plank

• TabletopStep back to plank
• Low LungeStep back to plank
• Downward-Facing DogShift forward to plank
• Side PlankRoll back to plank
• Lying on BellyPress up to plank
• Standing Forward FoldStep back to plank
• Halfway LiftPlant hands, step back to plank
• Warrior IHands down, step back to plank
• Runner’s LungeStep back to plank
• Knee to NoseStep the foot back to plank
• Forearm PlankPress up onto the hands

Where Plank flows next

• ChaturangaLower halfway
• Lying on BellyLower all the way down
• Downward-Facing DogLift hips to down dog
• Side PlankRoll onto right hand, stack feet
• TabletopLower knees
• Child's PoseLower knees, sink back
• Knee to NoseDraw the right knee toward the nose
• Forearm PlankLower onto the forearms one at a time

Flows with Plank

• Back CareGentle · about 12 minTwists, cat and cow, puppy, sphinx and cobra, then bridge for a stiff back. PlaySteps and poses
• Core StrengthStrong · about 12 minPlank, forearm plank, knee to nose, side plank and boat, then a twist and rest. PlaySteps and poses
• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Beginner’s FlowFirst class · about 24 minYour first class: the basic poses held longer, the knees-down way to down dog, no jumping. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. PlaySteps and poses
• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. PlaySteps and poses
• WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses
• CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Plank.