Learn how to do Plank Pose ( Phalakasana). This video tutorial will teach you the proper alignment and technique to help you safely move into Plank Pose. Plank is a strong and active pose that will tone your body from head to toe and reduces back pain over time. Not to mention improve your posture. how to do Plank Pose 1 start on all fours. Place your hands underneath your shoulders roughly shoulder- distance apart. align your knees underneath your hips 2. Wrap your triceps back to create external rotation with the elbows facing the back of the room 3. Squeeze your hands together slightly to engage into the chest and press down through the inner hands. 4. Lift your knees and extend your legs, and create scapular protraction by separating the shoulder blades and lifting up through the centre of the heart 5. Squeeze your inner thighs together, tuck your tailbone under slightly, and engage your core 6. bring your gaze down or slightly forward