Plank Pose- Phalakasana - The Yoga Collective

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Plank Pose- Phalakasana

Pose Summary

Plank Pose aka Plank Pose- Kumbhakasana is a common posture that is practiced in many styles of yoga, especially in Ashtanga and Vinyasa. It is a strong and powerful posture which helps tone the body and strengthen the nervous system. 

Yoga Collective - Plank Pose- 	Phalakasana

Steps

Step 1

Start on all fours. Hands are shoulder distance apart  with the fingers spread wide. The shins are hip distance apart.  The shoulders are stacked directly over the elbows and wrists. The hips are stacked directly over the knees. 

Step 2

Bring your gaze between you hands, lengthen the back of the neck and draw the belly button in and up towards the spine. 

Step 3

Tuck the toes and step the legs back, bringing the head and body into a straight and strong energetic line (like a plank of wood). Don’t let the hips sink down towards the earth and don’t let the butt stick the butt up in the air.

*Modification: If you are having wrist issues or don’t have the strength in your arms drop the knees to the ground. The knees sould be a few inches behind the hips.   If your wrists are injured or tender you could also try making fists with your hands, which will protect the tendons in the wrists.

**Be careful not to bring your shoulders past your wrists.  This puts a lot of strain on your wrists and could lead to future wrist injuries.  It is better to have healthy wrists and a sustained long term practice so back off a bit if your feeling any tenderness or discomfort in your wrists.

Step 4

Engage your quads and rotate the inner thighs towards the sky. As you lengthen the tailbone towards your heels.

Step 5

Broaden your collarbones and draw the shoulder blades down the back

Step 6

To release, slowly lower body back down to the earth, bring the arms alongside the body and turn the head to one side.

Benefits

  • Tones the core muscles, arms, wrists, shoulders, and muscles around the spine 
  • Builds stamina
  • Promotes focus, concentration, inner strength, & power

Contraindications

  • Carpal tunnel syndrome 
  • Shoulder or elbow injuries 
  • If you have osteoporosis you should avoid this pose due to risk of fractures