Home Yoga The Plank Pose(Phalakasana): Find out how to Do and Advantages

The Plank Pose(Phalakasana): Find out how to Do and Advantages

Plank Pose(Phalakasana)
Picture Supply: Shutterstock

Phalakasana, Kumbhakasana or Dandasana are the names of the Plank Pose, which has develop into very talked-about amongst health freaks lately. It’s a yoga pose that targets the core muscle tissue and strengthens the shoulders, arms and again. It’s carried out to strengthen the physique and tone the muscle tissue.

It is usually one of many asanas that stability the arms and is a part of the solar salutation sequence.

The time period phalakasana consists of the 2 Sanskrit phrases phalaka and asana. Phalaka means “plank,” “large,” or “bench,” and asana means “pose” or “posture.” For the reason that posture on this asana resembles a plank, it’s known as Plank Pose in English.

Holding Plank Pose for an extended time frame can enhance your stamina and muscle tone, construct the energy wanted for tougher poses, generate warmth, and activate the navel chakra.

Kumbhakasana is one other title for this pose the place Kumbhaka means breath retention. It’s named so as a result of earlier than happening for a push, you must maintain your breath for a number of counts.

Plank pose is a versatile stance that’s typically used within the fitness center, pilates, and different varieties of bodily exercise.

Apply Information for Plank Pose(Phalakasana)

Preparatory Poses

Bharmanasana (Desk Prime Pose)

Adho Mukha Svanasana (Downward-Going through Canine)

Uttanasana (Standing Ahead Fold)

Warrior Pose Sequence

Navasana (Boat Pose)

Utkatasana (Chair Pose)

Find out how to Do Plank Pose(Phalakasana)

Plank Pose
Picture Supply: Shutterstock
  • Begin with a desk posture.
  • The legs must be positioned beneath the hips and the arms beneath the shoulders. Press down together with your arms and forearms, spreading your fingers.
  • Take a deep breath whereas lifting your knees off the ground and maintaining your again straight. Place your toes firmly on the mat together with your toes curled inward. Solely the toes and palms ought to contact the ground.
  • To realize a slight backward tilt of the pelvis and agency your core, carry the highest of your thighs towards the ceiling whereas decreasing your tailbone to the ground.
  • It ought to really feel like your decrease stomach is a plate supporting your decrease again.
  • Maintain your belly muscle tissue tense as you push your heels again and lengthen your sternum ahead.
  • Initially, attempt to maintain this posture for 30 seconds. Progressively, you may enhance the length of the train from 45 minutes to 1 hour.

Newbie’s Ideas

  • There’s a tendency for the hips to sag down or carry. Attempt to keep a straight line between the shoulder and heels. You may initially apply this pose in entrance of the mirror or take the assistance of somebody to appropriate your alignment.
  • Even when the arms are straight, the elbows shouldn’t be locked because the palms can get strained. Take note of how a lot of your weight is on the palms of your arms.
  • Don’t put all of the strain not solely on the wrist or fingers. Stability the physique weight evenly on the hand otherwise you would possibly find yourself hurting your wrist.
  • Keep away from hanging your head right down to maintain the alignment. Solely your gaze must be pointed down not your head.
  • Make it possible for your higher again isn’t hunched. Maintain the shoulders away from the ears and pull down your shoulder blades.
  • When you can not keep the pose in your toes, take the assistance of the wall and place the soles flat in opposition to the wall. This may assist you in a greater alignment and take away the strain off the legs.
  • Regardless that it’s a beginner-level pose, you would possibly face difficulties in sustaining the pose for an extended interval, begin by holding it for 10-15 seconds and enhance the time steadily.

Precautions & Contraindication

  • If you’re affected by any damage or have had current surgical procedure in your arms, legs, hips, again, or shoulders, don’t carry out this pose in any respect.
  • This pose must be averted by those that endure from vertigo, hypertension, or migraines.
  • Sufferers with Carpal Tunnel Syndrome and osteoporosis mustn’t carry out Plank Pose.
  • It must also be averted by pregnant girls, senior residents, and folks with typically weak our bodies.

Plank Pose Variations

Forearm Plank Pose – For individuals with weak wrists or wrists issues, they’ll apply this pose by putting their forearms on the bottom. When you’re within the tabletop place, place the forearms on the bottom as an alternative of your arms. The elbows will probably be immediately beneath the shoulders. This manner, will probably be simpler to unfold the burden of the higher physique.

Forearm Plank Pose
Picture Supply: Shutterstock

Plank Pose Knee to Elbow – You must solely carry out this pose you probably have gained adequate energy in your legs and arms with stability. On this model, bend your proper knee and convey the knee in the direction of the correct elbow as a lot as attainable. Then do the identical with the left leg as effectively. This manner, you’re engaged on the flexion of the knee joint and stretching the muscle tissue of the calves and thighs.

Plank Pose Knee to Elbow
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Low Plank Pose (Chaturanga Dandasana): Start in Excessive Plank Pose and slowly decrease your physique down, maintaining your elbows near your ribs. Your arms ought to kind a 90-degree angle at your elbows, and your physique must be parallel to the bottom. Low Plank Pose challenges your arm and shoulder energy whereas additionally partaking the core and constructing higher physique stability.

chaturanga dandasana (four-limbed staff pose)
Picture Supply: Canva

Observe-up Poses

Chaturanga Dandasana (4-Limbed Employees Pose)

Urdhva Mukha Svanasana (Upward going through Canine Pose)

Vasisthasana (Aspect Plank Pose)

Advantages of Plank Pose( Phalakasana)

Like some other pose, the Plank Pose will increase flexibility within the physique. Furthermore, it focuses on strengthening the physique greater than stretching it. It strengthens the decrease and higher physique on the identical time. Let’s focus on its advantages intimately.

  • Strengthens and tones the physique

Plank pose tones and strengthens the muscle tissue across the shoulders, higher arms, forearms and wrists. It addition, the hamstrings, quadriceps and calves, making them extra versatile. This pose primarily strengthens the core and belly muscle tissue, which leads to a toned and symmetrical look and builds core energy for extra superior and tough poses

  • Improves posture and spinal alignment

Since you need to align the physique in a straight line, each vertebra of the backbone is confused. This promotes spinal decompression and permits the backbone to imagine its pure form. Correct alignment of the backbone, particularly the decrease again, and strengthening of the hip and leg muscle tissue additionally improves posture. A wholesome basis for good posture contains robust arms, legs, glutes and hips, and a impartial backbone.

  • Will increase focus and focus

To keep up the pose, one should take note of the alignment of the backbone, which is just attainable with out elevating the hips. To stability the physique weight, the arms should be supported with out locking the elbows, and the toes should be supported with the toes curled. The small belly press offers a acutely aware core drive that helps our physique kind a straight line. So you need to be continuously conscious of the refined nuances of this pose to attain each psychological and bodily stability.

  • Diminished Threat of Again Ache

Strengthening the core and again muscle tissue in Plank Pose can contribute to diminished danger of decrease again ache.

Participating a number of muscle teams concurrently in Plank Pose can increase metabolism and help weight administration efforts.


The Plank Pose requires constant apply to expertise its full advantages. It’s a difficult pose that targets a number of muscle teams, together with the core, legs and arms, making it an amazing complete physique exercise.

It’s completely regular to start out with just some seconds within the pose, and it’s essential to hearken to your physique and never push your self too onerous at first. By steadily growing the length of the Plank Pose over time, you may construct energy and endurance.

With dedication and endurance, you’ll doubtless discover that Phalakasana turns into extra accessible and cozy, and you’ll reap the advantages of improved energy and stability in your apply and each day life.



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