How To Do The Yoga Plank Pose Or Phalakasana

By Alex Assoune Mar 16, 2021

The yoga Plank pose or Phalakasana is a great beginner pose for the arms and core. It also has many more benefits for your health and well-being.

It is a highly recommended pose to learn as a preparation for more difficult arm balances. This pose is an essential part of the very popular yoga sequence Sun Salutation.

Practice the Plank pose regularly to build strength, and stamina. It will have positive effects on your posture, back, legs and shoulders.

Panaprium is independent and reader supported. If you buy something through our link, we may earn a commission. If you can, please support us on a monthly basis. It takes less than a minute to set up, and you will be making a big impact every single month. Thank you!

Benefits Of The Yoga Plank Pose Or Phalakasana.

Here are some of the major benefits of practicing the yoga Plank pose (Phalakasana) regularly.

Increased strength in your whole body.
More endurance and stamina.
Better posture and stability.
Improved feet and hands flexibility.
Lean and toned looking body.
Nervous system stimulated.
Increased focus and concentration.
Raised willpower and confidence.
Better respiration and circulation.

The Best Tips To Practice The Yoga Plank Pose Or Phalakasana.

When practicing any yoga pose, it is important to listen to your body closely. Always work within your own range of abilities. Do not get into the pose too fast if you feel it is not right for you.

This ensures a pain free and enjoyable experience. You will progress faster and avoid injuries. Practice modifications of the pose and use props whenever you need to.

I highly recommend you practice in a gentle and easy way if you are new to Plank pose. Do not try to hold the pose too long at first. Focus on proper alignment and deep breathing.

Not every yoga pose is for everybody. If you have back pain, wrists pain, shoulder pain, osteoporosis, carpal tunnel syndrome, you should avoid practicing Plank pose.

Make sure to place your hands up, shoulder width apart. Engage your arm, shoulder, core and back muscles. Keep your back and legs straight. Do not lock your elbows, keep them soft, use your muscles.

How To Practice The Yoga Plank Pose Or Phalakasana.

Here are step by step instructions to practice the yoga Plank pose or Phalakasana.

Start on all four.
Line up your wrists with your shoulders.
Place your knees under your hips.
Breathe deeply through the nose.
Draw your belly in.
Engage your core muscles.
Tuck your toes.
Extend one leg back, then the other.
Keep your legs and back straight.
Bring your head and body in a straight line.
Keep your thighs lifted.
Do not let your hips sink.
Lengthen your spine.
Contract your abdominals.
Breathe smoothly.

The yoga Plank pose or Phalakasana is a powerful yoga posture to build strong muscles. It is beginner friendly and a good preparation for more advanced arm balances.

This pose has numerous physical and mental benefits. Practice it often to raise your flexibility and stamina. If you stick with it, you will achieve a lean and toned physique.

Inspirations:

Was this article helpful to you? Please tell us what you liked or didn't like in the comments below.

About the Author: Alex Assoune

Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.

What We're Up Against

Multinational corporations overproducing cheap products in the poorest countries.
Huge factories with sweatshop-like conditions underpaying workers.
Media conglomerates promoting unethical, unsustainable products.
Bad actors encouraging overconsumption through oblivious behavior.
- - - -
Thankfully, we've got our supporters, including you.
Panaprium is funded by readers like you who want to join us in our mission to make the world entirely sustainable.

If you can, please support us on a monthly basis. It takes less than a minute to set up, and you will be making a big impact every single month. Thank you.