Yoga High Plank Pose

Often called Kumbhakasana, the High Plank Pose has fully extended arms as opposed to the Low Plank, Chaturanga Dandasana, and will strengthen your core and arms quickly. Holding them for extended periods will build endurance and stamina. Find a Plank variation that suits your current level and start from there. Try to start with 5, maybe even 1 then gradually increase. This looks simple but it’s not! However it is very effective in toning a number of muscles, including hips, waist, abdomen, arms and shoulders. Practice this yoga pose every day if you want to develop toned abs.


Sanskrit: Phalakasana
Type: Prone
Level: Intermediate

  • Stretch your arms forward in front of you in line with your shoulders. Flex your wrists and spread your fingers
  • Press your palms forward until your upper back rounds
  • Maintain this and energetically plug your upper arm bones back in toward your shoulder sockets
  • Without moving, energetically squeeze your arms into the midline of your body
  • Maintain this and, ever so slightly, broaden your chest as if your collarbones are smiling
  • Maintain all of these seemingly opposing actions for five deep breaths to feel the simultaneous activation of the major muscles supporting your shoulder joint

Calories Burned in 15 minutes

  • Weight 100lb:69
  • Weight 120lb:83
  • Weight 125lb:86
  • Weight 150lb:104
  • Weight 175lb:121
  • Weight 200lb:138
  • Weight 250lb:173
  • Weight 300lb:207

  • Calories Burned in 40 minutes

  • Weight 100lb:184
  • Weight 120lb:221
  • Weight 125lb:230
  • Weight 150lb:276
  • Weight 175lb:322
  • Weight 200lb:368
  • Weight 250lb:460
  • Weight 300lb:552

  • Calories Burned in 45 minutes

  • Weight 100lb:207
  • Weight 120lb:249
  • Weight 125lb:259
  • Weight 150lb:311
  • Weight 175lb:363
  • Weight 200lb:414
  • Weight 250lb:518
  • Weight 300lb:622

  • Calories Burned in 1 hour 15 mins

  • Weight 100lb:345
  • Weight 120lb:414
  • Weight 125lb:432
  • Weight 150lb:518
  • Weight 175lb:604
  • Weight 200lb:691
  • Weight 250lb:863
  • Weight 300lb:1036

  • Calories Burned in 1 hour 30 mins

  • Weight 100lb:414
  • Weight 120lb:497
  • Weight 125lb:518
  • Weight 150lb:622
  • Weight 175lb:725
  • Weight 200lb:829
  • Weight 250lb:1036
  • Weight 300lb:1243

  • Calories Burned in 2 hours

  • Weight 100lb:552
  • Weight 120lb:663
  • Weight 125lb:691
  • Weight 150lb:829
  • Weight 175lb:967
  • Weight 200lb:1105
  • Weight 250lb:1381
  • Weight 300lb:1657

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