How to Yoga ~ Phalakasana ~ Plank Pose

Transcript

hi my name is sophie from palm tree yoga and in this short video i will be explaining and demonstrating to you plank pose which in sanskrit is fala casama fala kasana so let's come here to the top of the mat bring the feet hip width apart and we're going to be starting actually in forward fold so slowly make your way down bring the fingertips towards the floor maybe on onto blocks but what you want is to really firmly ground the palms down so bend the knees as much as you need to and then slowly with your left leg step all the way back to the back of the mat as far away as you can and then let your right foot join and then here you might find yourself in like a up downward facing dog slash plank pose so come really high on the balls of the feet on the tip of the toes and notice how that will already help you to shift the weight forwards so what we want is to bring the shoulders over the wrists separate the fingertips wide here bring the middle finger or the index finger to point forwards and then really press down into the fingertips into the knuckles into the palms here strong arms the eyes of your elbow are facing inwards hug the belly button in tug the tailbone in really engage the thighs here and then if there is a rounding in your upper back that's perfectly fine that's what we want stay here breathing calmly in and out through the nose try to look forwards with a long neck so don't try to lift your head too much keep the spine long and straight and then gently drop the knees down tuck the toes and sit back give your wrists a little break so this pose falakasana will definitely strengthen your arms it will strengthen your core and your legs and also lengthening the spine now if this is too much for you if you can't hold your plank just yet you have got two options option one is to come into your elbow plank again come here onto high plank and then drop the elbows down maybe even interlace all ten fingertips again bring the shoulders over your elbows stay flat like a pancake hug the belly button in come really high on your tiptoes or option two is to drop the knees down so from plank pose drop the knees down and hold it here still hugging the belly button in fingertips facing forwards pressing into the pumps press the mat away and keep the eyes of your elbows facing each other that was it enjoy practicing namaste