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Dwipadasana - the fifth position

Dwipadasana (or “plank pose”) follows Eka Padasana; it is the fifth position in the Prana Vashya Yoga™ sun salutation. Dwipadasana translates as “two-leg-position”.

Dwipadasana is an essential component of the Prana Vashya Yoga™Sun Salutation and is used as a transitional pose in which the breath is fully exhaled. Dwipadasana is an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms, spine and core.

How to get into the position

Starting, then, in Eka Padasana, you simply join your legs together behind you as you fully exhale all the air from your lungs. It helps to have your fingers spread apart as wide as possible. Do not let your chest or hips collapse; press your palms and press your feet to align your hips and otherwise bring your head and body into one straight line. You should also fix your vision on the floor just ahead of your palms to prevent straining your knees whilst holding this pose.


Dwipadasana increases muscle tone of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the wrists, arms and shoulders, and also strengthens the muscles surrounding the spine.


Do not practice the full version of Dwipadasana if you have any issues with your wrists (like carpal tunnel syndrome). For those with such issues, you can either practice the position using your forearms or on your knees.

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