How To Do Plank Pose

(Phalakasana): Techniques, Benefits, Variations

Level – Intermediate

Plank Pose

(Phalakasana)

Plank Pose Prep & Practice

1

Beginning in Downward Facing Dog (Adho Mukha Svanasana), on an inhalation shift forward, stacking shoulders over wrists, feet in neutral, pressing back energetically through the heels.

2

Ankles, knees, and hips face the floor, thighs hug in toward one another in a slight internal rotation, kneecaps gently activate and lift.

3

Hip points level and square to the floor, front ribs knit in as tailbone lengthens toward heels. 

4

Side bodies lengthen away from hips, shoulders draw down and back, chest widens and heart shines forward.

5

Weight evenly distributed in both hands, wrist, elbow and shoulder joints in line.  Head is a natural extension of the neck, neck and jaw relaxed.

6

Breath is steady, legs, abdominals and arms energized and engaged, energy out the heels.

7

To come out of the pose, on an exhalation lower the knees onto the mat and rest in Child’s Pose (Balasana).

Variations/Modifications

  • Place knees on the floor
  • Squeeze a block between the thighs 
  • Use a strap around upper arms
  • Wedges under wrists or come onto forearms (wrist injuries)

Physical, Mental and Emotional Benefits

  • Increases core strength
  • Aligns the joints and strengthens the muscles of the wrists, arms, shoulder girdle, ankles hips and knees
  • Promotes a positive mood
  • Encourages good posture
  • Relieves lower back pain

Contraindications

  • Wrist Injury (see modifications)
  • Shoulder Injury
  • Carpal Tunnel Syndrome
  • Overall weakness

Thoughtful Sequencing

Downward Facing Dog (Adho Mukha Svanasana), Plank, repeat 3X, Hold Plank, Rest in Child’s Pose (Balasana). Repeat sequence 3X.

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