The Plank Pose, also known as Phalakasana in Sanskrit, is a yoga asana that is a great full-body workout that targets the core, arms, and legs. It is a very effective pose for building strength and stability in the body.
To begin the Plank Pose, start in a push-up position with your hands placed directly under your shoulders. Keep your arms straight and your body in a straight line from your head to your heels.
Make sure that your shoulders are directly over your wrists, and your neck and spine are in a neutral position. Engage your core and keep your hips level with your shoulders.
Hold this pose for five to ten breaths, and then release. Repeat the pose for a total of three to five rounds.
As you progress in the pose, you can try to hold the pose for longer periods of time. You can also try to add movement to the pose by doing a series of knee-to-elbows or leg lifts while in plank position.
Phalakasana gets its name from the Sanskrit words “Phalaka” meaning “plank” and “asana” meaning “pose”. This pose is beneficial for building the core strength, stability and endurance, as well as strengthen the arms, shoulders, legs and glutes.
It also helps in strengthening the back and improves the posture. It’s an excellent pose for those who have sedentary jobs or spend a lot of time sitting.
However, it’s important to note that this pose can be challenging for beginners, so it’s important to start slowly and build up your strength and stability over time. If you have any wrist or shoulder issues, it’s best to avoid this pose or to use the modifications such as placing your forearms on the ground instead of your hands.
Overall, the Plank Pose is an essential pose for anyone looking to build strength and stability in the body. Incorporating it into your regular yoga practice can help you to feel stronger, more balanced, and more confident in your body.
How to do Plank Pose (Phalakasana)
To do the Plank Pose (Phalakasana), follow these steps:
- Start in a push-up position on your hands and toes, with your hands placed directly under your shoulders.
- Keep your arms straight and your body in a straight line from your head to your heels.
- Engage your core, and tuck your toes under, so that your body is supported by your hands and toes.
- Make sure that your shoulders are directly over your wrists, and your neck and spine are in a neutral position.
- Keep your hips level with your shoulders, and avoid letting your hips sag or rise too high.
- Hold this pose for five to ten breaths, and then release. Repeat the pose for a total of three to five rounds.
It’s important to keep your abdominal muscles engaged throughout the pose and to keep your back straight and not rounded. Keep your gaze forward, and breathe deeply.
As you progress in the pose, you can try to hold the pose for longer periods of time. You can also try to add movement to the pose by doing a series of knee-to-elbows or leg lifts while in plank position.
If you find it difficult to hold the plank, you can try to modify the pose by placing your forearms on the ground instead of your hands.
Remember, practice and consistency are key to mastering this pose, and as with any yoga pose, it’s important to consult with an instructor if you have any health concerns or injuries.
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