(from downward facing dog ankles together)
Look at hands, check to make they are slightly wider than shoulders, fingers are separated, and index fingers are pointing straight ahead.
Come into plank—top of a push-up position (more doable: lower knees to floor like in eight angle).
Move heels vertical, directly above toe mounds; straighten legs, arms.
Lift chin, look straight ahead.
Without lifting hips, round back—low back, mid back, upper back.
Grip floor with fingertips—press inner edges of hands down.
Tighten glutes, press tailbone down, tone abdomen.
Plank pose is an optimal full body warm-up. It’s a good asana alternative for most, if not, all two-handed arm balances, especially the classical form of crane (in my opinion, plank is an arm balance in and of itself).