(Phalakasana): Techniques, Benefits, Variations
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.
Try Plank Pose On The Blog
- Yoga Core Strengthening Exercises for Beginners That Anyone Can Do [+Videos]
- Wanna Try Yoga for Weight Loss? Read This First [Top Yoga Poses + Video]
- How to Do A Handstand For Beginners
- Surya Namaskar: A Step-By-Step Guide to Sun Salutations (For Beginners!)
- What is a Yoga Wheel? (+7 Best Yoga Wheels to Choose From)
Want more yoga pose tutorials? See more in my Yoga Pose Directory.
