Strength
Plank Pose
phalakasana
About the Pose
Plank Pose is a foundational arm balance and core strengthener that resembles the top of a push-up. It builds full-body strength, stability, and endurance, creating heat and preparing the body for more challenging postures.
How to Practice
- From Downward-Facing Dog or Tabletop position.
- Shift your weight forward until your shoulders are directly over your wrists.
- Extend your legs straight back, coming onto the balls of your feet.
- Create a straight line from the crown of your head to your heels. Avoid letting your hips sag or pike up.
- Engage your core by pulling your navel towards your spine. Press the ground away with your hands.
- Hold and breathe.
Purpose & Benefits
- Core Strength: Tones the entire core, including the abdominal muscles and lower back.
- Full Body Strengthening: Strengthens the arms, wrists, shoulders, back, and legs.
- Improves Posture: Builds stability in the torso, which supports better posture.
- Prepares for Arm Balances: A key preparatory pose for more advanced arm balances.