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Monday, July 15, 2024

The Plank Pose(Phalakasana): How one can Do and Advantages

Plank Pose(Phalakasana)
Picture Supply: Shutterstock

Phalakasana, Kumbhakasana or Dandasana are the names of the Plank Pose, which has turn into extremely popular amongst health freaks in recent times. It’s a yoga pose that targets the core muscle tissues and strengthens the shoulders, arms and again. It’s carried out to strengthen the physique and tone the muscle tissues.

Additionally it is 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,” “huge,” or “bench,” and asana means “pose” or “posture.” Because the posture on this asana resembles a plank, it’s referred to as Plank Pose in English.

Holding Plank Pose for a protracted time period can improve your stamina and muscle tone, construct the energy wanted for more difficult poses, generate warmth, and activate the navel chakra.

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

Plank pose is a versatile stance that’s typically used within the health club, pilates, and different sorts of bodily exercise.

Observe Information for Plank Pose(Phalakasana)

Preparatory Poses

Bharmanasana (Desk Prime Pose)

Adho Mukha Svanasana (Downward-Dealing with Canine)

Uttanasana (Standing Ahead Fold)

Warrior Pose Collection

Navasana (Boat Pose)

Utkatasana (Chair Pose)

How one can Do Plank Pose(Phalakasana)

Plank Pose
Picture Supply: Shutterstock
  • Begin with a desk posture.
  • The legs needs to be positioned beneath the hips and the arms beneath the shoulders. Press down along with your arms and forearms, spreading your fingers.
  • Take a deep breath whereas lifting your knees off the ground and preserving your again straight. Place your ft firmly on the mat along with your toes curled inward. Solely the ft 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.
  • Hold your stomach muscle tissues tense as you push your heels again and prolong your sternum ahead.
  • Initially, attempt to maintain this posture for 30 seconds. Steadily, you’ll be able to improve the period of the train from 45 minutes to 1 hour.

Newbie’s Suggestions

  • There’s a tendency for the hips to sag down or carry. Attempt to preserve a straight line between the shoulder and heels. You may initially follow 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 stress not solely on the wrist or fingers. Steadiness the physique weight evenly on the hand otherwise you would possibly find yourself hurting your wrist.
  • Keep away from hanging your head all the way down to hold the alignment. Solely your gaze needs to be pointed down not your head.
  • Ensure that your higher again isn’t hunched. Hold the shoulders away from the ears and pull down your shoulder blades.
  • If you happen to can’t preserve the pose in your ft, take the assistance of the wall and place the soles flat in opposition to the wall. It will make it easier to in a greater alignment and take away the stress off the legs.
  • Though 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 improve the time progressively.

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 needs to be averted by those that undergo from vertigo, hypertension, or migraines.
  • Sufferers with Carpal Tunnel Syndrome and osteoporosis mustn’t carry out Plank Pose.
  • It also needs to 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 follow this pose by inserting their forearms on the bottom. When you find yourself within the tabletop place, place the forearms on the bottom as a substitute of your arms. The elbows might be immediately beneath the shoulders. This fashion, it will likely be simpler to unfold the load of the higher physique.

Forearm Plank Pose
Picture Supply: Shutterstock

Plank Pose Knee to Elbow – You need to solely carry out this pose you probably have gained enough energy in your legs and arms with stability. On this model, bend your proper knee and produce the knee in the direction of the suitable elbow as a lot as attainable. Then do the identical with the left leg as nicely. This fashion, you might be engaged on the flexion of the knee joint and stretching the muscle tissues of the calves and thighs.

Plank Pose Knee to Elbow
Picture Supply: Shutterstock

Low Plank Pose (Chaturanga Dandasana): Start in Excessive Plank Pose and slowly decrease your physique down, preserving your elbows near your ribs. Your arms ought to kind a 90-degree angle at your elbows, and your physique needs to 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 dealing with 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 similar time. Let’s talk about its advantages intimately.

  • Strengthens and tones the physique

Plank pose tones and strengthens the muscle tissues 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 stomach muscle tissues, which ends up in a toned and symmetrical look and builds core energy for extra superior and tough poses

  • Improves posture and spinal alignment

Since it’s important to align the physique in a straight line, each vertebra of the backbone is burdened. 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 tissues additionally improves posture. A wholesome basis for good posture contains sturdy 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 ft should be supported with the toes curled. The small stomach press offers a aware core pressure that helps our physique kind a straight line. So it’s important to be consistently conscious of the delicate nuances of this pose to attain each psychological and bodily stability.

  • Decreased Threat of Again Ache

Strengthening the core and again muscle tissues in Plank Pose can contribute to diminished threat 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 follow 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 a terrific complete physique exercise.

It’s completely regular to start out with only a few seconds within the pose, and it’s vital to hearken to your physique and never push your self too exhausting at first. By progressively rising the period of the Plank Pose over time, you’ll be able to construct energy and endurance.

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

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