Plank Pose

Phalakasana

fah-lah-KAH-sah-nah

A foundational core-strengthening pose that builds endurance and full-body integration. Plank Pose teaches you to hold your body in one straight line from head to heels, engaging every major muscle group simultaneously. It develops the upper body strength, core stability, and mental grit needed for Chaturanga, arm balances, and other demanding postures.

How to do Plank Pose

1. From Tabletop position, step your feet back one at a time, extending your legs fully into a push-up position. Place your wrists directly under your shoulders and spread your fingers wide.
2. Engage your core by drawing your navel toward your spine and firming the front of your body. Keep your body in one straight line from the crown of your head to your heels -- avoid sagging the hips or piking them up.
3. Press firmly through your palms and finger pads, distributing weight evenly across the hands. Keep the arms straight with a micro-bend in the elbows to avoid locking.
4. Engage your quadriceps to straighten the legs and press back through the heels as if pushing into a wall behind you. Draw the shoulder blades down the back away from the ears.
5. Gaze at the floor about a foot in front of your hands to keep the neck in line with the spine. Hold for five to ten breaths (or build up to one minute), breathing steadily throughout.

Benefits of Plank Pose

• Strengthens the core, arms, shoulders, and wrists
• Builds full-body endurance and muscular integration
• Tones the abdominal muscles
• Prepares the body for Chaturanga and arm balances
• Improves posture by strengthening the muscles that resist gravity

Muscles Engaged

Modifications & Variations

• Drop the knees to the floor for a Half Plank while building strength
• Place forearms on the floor for Forearm Plank to reduce wrist pressure
• Place hands on a bench or wall for an inclined plank to reduce overall load

Cautions

• Avoid with carpal tunnel syndrome or acute wrist injuries
• Use caution with shoulder injuries; reduce hold time
• Those with lower back pain should ensure the core is fully engaged to protect the spine