Prone Poses: Building Your Superhero Foundation 🦸

Imagine you’re a superhero training to save the world. Every hero needs a strong base—like a house needs a solid foundation. These six poses are your training grounds!

What Are Prone Poses?

Think of it this way: When you lie face-down on the floor and push yourself up (like you’re doing a push-up), you’re in a “prone” position. These poses build incredible strength in your arms, shoulders, and core—your body’s power center!

The Universal Analogy: Picture yourself as a plank of wood floating on water. Strong, stable, and balanced. That’s the feeling we’re going for!

🐕 Adho Mukha Svanasana (Downward-Facing Dog)

Say it: AH-doh MOO-kah shvah-NAH-sah-nah

The Story

Imagine a happy puppy waking up from a nap. What does it do? It stretches its front paws forward, lifts its bottom up high, and yawns! That’s exactly what this pose looks like.

How to Do It

1. Start on your hands and knees (like a table)
2. Tuck your toes under
3. Push your bottom UP toward the ceiling
4. Straighten your arms and legs
5. Your body makes an upside-down V shape

What You’ll Feel

• Stretch in the back of your legs (hamstrings)
• Strength in your arms and shoulders
• Your spine getting longer

Quick Tip 💡

Your heels don’t need to touch the floor! Many people’s heels stay lifted—that’s perfectly fine.

graph TD
    A[Start on hands & knees] --> B[Tuck toes under]
    B --> C[Lift hips UP]
    C --> D[Straighten arms & legs]
    D --> E[Upside-down V shape!]

🐕 Urdhva Mukha Svanasana (Upward-Facing Dog)

Say it: OORD-vah MOO-kah shvah-NAH-sah-nah

The Story

Now picture a dog who sees something exciting! It lifts its chest high, head up proud, ready for adventure. The opposite of downward dog!

How to Do It

1. Lie flat on your belly
2. Place hands beside your chest
3. Press into hands and lift your chest UP
4. Straighten your arms completely
5. Only your hands and tops of feet touch the floor!

What You’ll Feel

• Chest opening wide
• Back bending gently backward
• Arms getting strong

The Magic Difference 🎭

Upward Dog vs. Cobra: In Upward Dog, your thighs LIFT off the floor. In Cobra, they stay down. Big difference!

📏 Phalakasana (Plank Pose)

Say it: fah-lahk-AH-sah-nah

The Story

Remember our floating plank of wood? Now you become that plank! Flat, strong, and perfectly straight from head to heels.

How to Do It

1. Start like you’re about to do a push-up
2. Arms straight under shoulders
3. Body in ONE straight line
4. Tummy tight (like someone might tickle you!)
5. Don’t let your bottom sag or stick up

The Secret

Your core does the work, not your arms! Think of your belly button pulling toward your spine.

Common Mistakes to Avoid

• ❌ Bottom too high (looks like a tent)
• ❌ Bottom sagging down (banana shape)
• ✅ Flat like a wooden board

graph TD
    A[Hands under shoulders] --> B[Feet hip-width apart]
    B --> C[Engage core/tummy]
    C --> D[One straight line]
    D --> E[Hold & breathe!]

💪 Chaturanga Dandasana (Four-Limbed Staff Pose)

Say it: chah-toor-AHN-gah dahn-DAHS-ah-nah

The Story

This is the superhero’s ultimate test! You lower from Plank to hover just above the ground—like a push-up frozen halfway down.

How to Do It

1. Start in Plank Pose
2. Shift forward slightly on your toes
3. Bend elbows and lower halfway down
4. Keep elbows CLOSE to your sides (not flared out)
5. Body stays in ONE line—don’t drop your chest first!

Why It’s Called “Four-Limbed”

Your four limbs (two arms, two legs) hold you up like four posts of a staff or stick.

Pro Tip 🌟

Keep your shoulders at the same height as your elbows—not lower! Shoulders dipping below elbows can hurt them over time.

⚖️ Vasisthasana (Side Plank)

Say it: vah-sish-TAHS-ah-nah

The Story

Named after a great sage called Vasistha! Now you balance on just ONE hand and ONE foot—like a sideways superhero.

How to Do It

1. Start in Plank Pose
2. Roll to your right side
3. Stack your left foot on top of your right
4. Lift your left arm straight UP to the sky
5. Your body makes a sideways straight line

The Challenge

Only TWO points touch the ground now (one hand, one foot). This takes serious balance!

Make It Easier

Put your bottom knee on the ground for extra support. Still builds strength!

graph TD
    A[Start in Plank] --> B[Shift weight to right hand]
    B --> C[Roll to right side]
    C --> D[Stack feet]
    D --> E[Lift left arm UP!]

🌅 Purvottanasana (Reverse Plank / Upward Plank)

Say it: poor-voh-tahn-AHS-ah-nah

The Story

“Purva” means “east” in Sanskrit—where the sun rises! This pose opens your front body (chest, belly) toward the sky, like greeting the morning sun.

How to Do It

1. Sit with legs straight in front
2. Place hands behind you, fingers pointing toward feet
3. Press into hands and feet
4. Lift your whole body UP
5. Your body makes a straight slope (like a slide!)

What Opens

• Your chest stretches wide
• Your shoulders open backward
• Your wrists get strong

The Opposite of Plank!

Regular Plank faces down. Reverse Plank faces UP. Together, they balance your body perfectly.

🔗 How They Connect

These six poses flow together beautifully:

graph TD
    A[Plank Pose] --> B[Chaturanga]
    B --> C[Upward Dog]
    C --> D[Downward Dog]
    D --> A
    A --> E[Side Plank - Right]
    A --> F[Side Plank - Left]
    A --> G[Reverse Plank]

This flow (Plank → Chaturanga → Up Dog → Down Dog) appears in almost every yoga class!

🎯 Remember These Key Points

🌟 Your Superhero Training Complete!

You now know the six foundational prone poses that yogis around the world practice every single day. These poses:

• Build arm and shoulder strength
• Create a powerful core
• Improve balance and stability
• Prepare you for advanced poses

Start slow, breathe deep, and remember: Even superheroes started as beginners. Your yoga journey has officially begun! 🧘‍♀️

“The pose begins when you want to leave it.” — Every yoga teacher ever