How to do: Plank Pose (Phalakasana)

Also Known As: High Plank, Hover Exercise, Front Plank

Targets: Core and Upper Body

Level: Beginner

Plank pose is one of the most important foundational poses in yoga and you’ll probably be practicing it in every session. It is an essential posture for a strong yoga practice.

Plank will be you’re your gateway to other more challenging arm balances.

It is an arm balancing Pose that will increase your abdominal strength and the power in your arms and wrists. You’ll also strengthen your spinal muscles which improves posture. It is especially beneficial for shoulder girdle strength and stability.

Plank is a transitional pose and part of the Sun Salutation Sequence, but it’s a quick transition. So make sure to dedicate some time in your practice practicing Plank on its own, focusing on your alignment.

The plank is an excellent abdominal and core exercise, ensuring you keep your core strong and stable.

How to do: Plank Pose (Phalakasana)

Step-By-Step:

From Standing Forward Fold, step or jump both feet back into a push-up position.
From downward-facing dog, shift your upper body forward to be parallel with the floor. Aligning the shoulders over the wrists and the arms perpendicular to the floor
Spread your fingers wide with the middle finger pointing forward, press into the palms with your arms straight. Pressing your outer arms inward.
Firm your shoulder blades and then spread them away from the spine.
Tilt your head forward and look straight down at the floor. Keep your gaze straight down so that the back of the neck is long and comfortable.
Engage your leg muscles, especially around your knees. Press the front of your thighs up to support the weight of your pelvis.
Engage your abdominal muscles and draw your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your head to your toes. Don’t let your body sag.
Tuck your tailbone under so the legs, hips and torso are one straight line. Press the crown of the head forward and with the toes tucked, press the heels back. Your heels should be over the balls of your feet.
Hold this position for 10 seconds and release to the floor. Work up to 30, 45, or 60 seconds.
To come out of the pose, you can push back into Downward-Facing Dog or bring your knees down to the floor.
Don’t hold your breath, breathe normally during the pose.

Tips For Beginners Practicing Plank Pose (Phalakasana):

To help strengthen the arms in this pose, loop a yoga strap around your upper arms, just above the elbows. Push the inner arms out against this strap.
Engaging the thigh muscles will help to gain the abdominal strength you need to remain in the pose.
Try squeezing a block between your thighs to feel the action of the legs drawing together.
To make the pose easier do a Half-Plank with your knees on the floor. Keep a straight line from your knees to the top of your head.
If you are a beginner, slowly increase the time you spend on your hands in poses like Plank and Downward Facing Dog so that you can build up strength in your wrists to avoid injury or wrist pain.
Do not allow your hips to dip too low or lift too high. Keep your body in one straight line, from shoulders to heels.
The distance between your hands and feet should be the same in both Plank Pose and Downward-Facing Dog. You can move back and forth between the two to get a feel for the correct distance.
Don’t lock your elbows while in Plank pose. This can lead to hyperextension and injury. Instead, keep light bend in the elbow while engaging your biceps and triceps.

Benefits of Plank Pose (Phalakasana)

Strengthens and tones your whole body including the abdomen, chest, and low back.
Develops core strength and stability.
Builds forearm, wrist, and hand strength.
Prepares the body for other arm balances.
Plank also strengthens the muscles surrounding the spine, which improves posture and spinal stability.
Practicing Plank Pose for several minutes’ builds endurance and stamina.
Builds bone strength, especially in the wrists.
Improves mental focus.
Building confidence.

Common Beginner Mistakes When Performing Plank Pose (Phalakasana):

Arching your back: when you arch your back you are not engaging your abdominal muscles enough and putting extra of the weight onto your arms.
Collapsing your lower back: If your hips are sagging from the start, try widening your stance and focus on actively engaging your abs. Imagining your belly button pulling in toward your spine. This will help keep your torso flat and, in turn, your spine safe. Your hips will start dropping when your abs have reached their fatigue limit. Stop or modify the pose at this stage.
Tilting your head up: Your head should not be tilting up. Your head and neck should be in line with your body. Tilting the head up could strain the neck. Keep your gaze down at the floor.
Lifting your butt to high- keep your back flat enough so your abs feel engaged.
Letting your head drop – keep your head, hips, butt, and back in line. Think of your head and neck as an extension of your back. Keep your eyes on the floor.
Not Breathing – Focus on breathing normally throughout the pose.
Quality over Quantity – when you can’t hold a perfect form anymore its time to stop and take a break. The start again.

Safety and Precautions For Plank Pose (Phalakasana):

You should avoid plank pose if you have a shoulder injury. If you feel shoulder pain, end the exercise.
Plank Pose is generally considered safe for most people including pregnant woman. Just confirm with your doctor or physical therapist to see if this is an appropriate exercise for you.
Do not practice the full version of the pose if you have carpal tunnel syndrome. It’s better to practice the pose on your knees or on your forearms.
If you experience wrist pain, you can place a rolled-up mat under the heel of your hand to reduce the angle of your wrist.
Plank Pose challenges the abdominal muscles so those with abdominal hernias should be cautious and start with short holds and modified versions.
Always work within your own range of limits and abilities.

Modifications For Beginners Practicing Plank Pose (Phalakasana):

There are several variations of the plank that make it more challenging, and that helps to build strength and stability. There are also ways to modify it if you are not strong enough yet. It can take some time to build up enough strength to hold the pose for more than a breath or two. Holding it for extended periods will help build endurance. Take it slowly and be careful not to over-stress your arms and shoulders.

If your arms or abdominal muscles are not yet strong enough to support your full body weight, you can lower your knees to the floor into Half Plank Pose. Be sure to keep your head and spine in a straight line and your shoulders over your wrists. Resting your knees on the ground puts less stress on your lower back. Half Plank Pose is also a good substitute for Upward-Facing Dog Pose (Urdva Mukha Svanasana) or Cobra (Bhujangasana) during Sun Salutations.
If you have wrist pain, place a folded mat at the palm of your hand, with your fingers gently curling. Press down through the base of your fingers.
Another modification for wrist pain is to use your fists. Use a closed fist and press your knuckles into the mat instead of placing the hands flat on the floor. This variation will give extra support to your wrists.
Incline Plank. You can also do an incline plank with your palms resting on a bench or elevated step. Place your palms on a flat, elevated surface with your elbows directly under your shoulders. Walk your feet back until your body forms a straight line. Engage your abs as you tuck your tailbone and actively press into your palms.

How To Enter Plank Pose (Phalakasana):

There are many ways to enter plank pose and incorporate it into your yoga flow. Here are 3 easy ways you can enter Plank Pose.

Stepping Back to Plank Pose – Here you can start from a number of different poses as long as your feet are together. Try Mountain Pose or Standing Forward Fold. On an exhale, you plant your palms on the floor, shoulder-width apart, and step your legs back one-by-one into plank pose. From here you can transition to Chaturanga for a challenge.

Lifting Up to Plank Pose – Now to reverse our entry we discussed above. You will be using a lot of arm strength in this entry. Start in Chatturanga, actively engage the muscles of your core and arms and then lift into Plank Pose on an exhale. You can modify this entry by placing your knees on the mat.

Start from Downward Facing Dog – With your hands already shoulder width apart and your feet the correct distance from your hands, exhale as you shift your bodyweight forward into Plank Pose. Check your alignment and hold for a few breaths before returning to Downward Facing Dog or Childs Pose.

5 Plank Pose (Phalakasana) Variations:

Try these 5 plank variations to build strength and endurance.

Plank With Leg Lift – Start in plank position with your palms or forearms on the floor, on your palms are easier. Raise one leg 5 inches of the floor and hold for two breaths. Switch legs and repeat.
Plank With Arm Lift – Start in plank position with your palms or forearms on the floor. Slowly shift your weight to your right forearm or palm. Extend your left arm straight out in front of you. Hold for two breaths and slowly bring your arm back to starting position. Switch arms and repeat.
Forearm plank – Place your forearms on the floor with your elbows aligned below shoulders and arms parallel to your body. Your forearms should be shoulder width apart. You can clasp your hands or place them palms down. Press your entire forearms into the floor so all your weight is not placed into just your elbow joints. With your toes turned under, lift your knees off the floor pulling your hips up and back. Actively engage your abdominal muscles and hold the pose.
Side plank – This variation activates your obliques more intensely. Lie on your side with one leg stacked on top of the another, then lift your body up onto your hand or elbow and forearm while keeping your feet together. You can raise your other arm into the air or keep it by your side. Make this pose easier by crossing your top leg in front of your body for extra support.
Flexed Plank – Plank Pose can also be practiced in a flexed position, with the upper back rounded, known as thoracic flexion, and the shoulder blades spread apart or maximally protracted. This version of plank is helpful in preparing your body for advanced asanas, such as handstands and arm balances.