Plank Pose (Phalakasana) Tutorial

In this practice

Key teachings

• Core engagement and stability
• Proper alignment for injury prevention
• Mindful breathing within strength poses

Ideal for

• Beginners learning foundational poses
• Individuals seeking core strength
• Practitioners refining their alignment

Lesson

Instructions

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STEP BY STEP EXPLANATION

The Plank Pose or Phalakasana strengthens the wrists, arms, shoulders, abdominal muscles and legs. The Plank Pose can be done by:

1. Start by coming onto your hands and knees. Make sure your knees are aligned with the hips and your hands with your shoulders or slightly in front of them.

2. Spread your fingers widely apart and keep your palms connected to the ground, while you extend your legs out behind you and tuck your toes under.

3. Keep reaching your heels back away from you as you come up into a plank pose with the arms straight and chest lifting. Draw your abdomen in, lifting the front of your body back towards the back of the body.

4. Keep your head and gaze looking forward, as you stay here for at least five long and deep breaths.

5. When you are ready to come out of the pose, you can slowly drop your knees down to the floor, coming back to your hands and knees.

CAUTIONS

•This is can be a strenuous exercise for your abdominal muscles, so watch out if you have any known problems or weaknesses in that area.

•This can also be hard on your wrists. To resolve this you can practice the plank on your elbows, turn your hands a little outward, or use a steady and sloping object for your hands, so the angle of your wrists and hands is reduced.

•If you are concerned about anything of this pose, please contact your physician on whether this practice is good for you.

MAKING THE POSE EASIER • To make this pose easier on the wrist, please read our ‘cautions’-topic.

• To make this pose easier for your abdominal muscles, or overall easier perform this pose on your knees and hands/elbows instead or on your feet and hands.

Steps

• Plank Pose (Phalakasana)
• Modifications for wrist support
• Variations for core engagement (knees down plank)

Benefits

• Strengthens wrists, arms, shoulders
• Develops strong abdominal muscles
• Engages and strengthens legs
• Improves overall core stability