Phalakasana

plank pose

From a position on hands (shoulder width apart) and knees place the shoulders directly over the hands.
Spread the fingers and push the hands into the mat, middle finger pointing straight ahead.
Sitting bones move slightly towards the back of the knees to make space in the lower back and activate the lower abs.
Draw the lower belly in to activate the abs so that the core is strong and stable.
Step the feet back so that the toes are in the mat and the legs are straight.
Push the heels back to make as much space as possible and activate the legs. The body forms a straight line.
Shoulders away from the ears.
Gaze diagonally forward.