Plank Pose, or Phalakasana in Sanskrit, is a fundamental yoga posture that builds core strength, stability, and endurance. It requires full-body effort, engaging the abdominal muscles, shoulders, arms, and legs. Holding this pose requires focus and intentional breathwork. This yoga pose promotes proper spinal alignment, encouraging body positioning, awareness, and balance. Plank Pose can be used as a transition, moving from Downward Facing Dog or Table Top.
How do you do Plank Pose?
Step 1.
Begin in a tabletop position on hands and knees, with wrists under your shoulders and knees under your hips, hands shoulder-width apart and knees hip-width apart.
Step 2.
Spread your fingers wide, with your middle fingers pointing forward. Keep your back flat and your neck in a neutral position, looking slightly forward.
Step 3.
Slide the right foot back to extend the leg straight behind you, so that the right heel is stacked directly over the ball of the foot. Do the same thing with the left leg.
Step 4.
Press firmly down into your palms, distributing your weight evenly across your palms and the balls of your feet, firming up your core from glutes to shoulder blades, hugging navel to spine and gently lifting low ribs up and in.
Step 5.
Push the floor away and find a slight protraction of your upper back and as you breathe deeply, lengthen your spine from tailbone to the crown of your head.
Step 6.
To exit the pose, lower the knees back down.
Benefits of Plank Pose
Strengthens core muscles and upper body (shoulders, arms, and upper back), building strength and stability.
Improves posture and alignment by encouraging a straight spine and proper alignment, which translates to better posture.
Preparatory for other poses, e.g. chaturanga and downward facing dog, and improves body awareness, aiding balance and coordination.
Boosts metabolism: Holding a plank position can increase the heart rate and boost metabolism. This can help to burn calories and improve overall fitness.
Variations of Plank Pose
Forearm Plank (Makara Adho Mukha Svanasana) - Lower onto your forearms while keeping your body in a straight line. This variation targets the lower core and reduces wrist strain.
Side Plank (Vasisthasana) - Shift onto one hand and the outer edge of the same foot, stacking the other foot on top. Extend your top arm upward to open the chest and engage the obliques.
Dynamic Plank (Shoulder Taps or Knee Tucks) - From a standard plank, alternate tapping one shoulder with the opposite hand or bringing your knees toward your chest. This adds a cardio element and further engages the core.
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