Plank Pose

Phalakasana

Build core strength and full-body stability with this foundational pose. Plank Pose strengthens the entire body while developing mental focus and endurance.

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Plank Pose - Full-body strength and stability builder

How to Practice

  1. Start in Downward-Facing Dog (Adho Mukha Svanasana).
  2. Shift your weight forward until your shoulders are directly over your wrists.
  3. Keep your body in a straight line from head to heels.
  4. Engage your core muscles and keep your belly button drawn toward your spine.
  5. Press through your palms and keep your arms straight.
  6. Keep your legs active and your feet hip-width apart.
  7. Hold for 30 seconds to 2 minutes, breathing steadily.

Benefits

  • Strengthens core muscles and abdominals
  • Builds arm and shoulder strength
  • Improves posture and spinal alignment
  • Develops mental focus and concentration
  • Tones the entire body
  • Improves balance and stability
  • Builds endurance and stamina
  • Strengthens wrists and forearms

Tips for Success

  • Keep your body in a straight line from head to heels
  • Engage your core muscles throughout the pose
  • Press through your palms and spread your fingers wide
  • Keep your shoulders away from your ears
  • Breathe steadily and don't hold your breath
  • Start with shorter holds and gradually increase duration

Important Note

Avoid Plank Pose if you have wrist, shoulder, or back injuries. If you feel any pain, come out of the pose immediately. You can modify by dropping to your knees.

Try Downward DogLearn Child's PoseView All Poses