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Phalakasana

plank pose

Phalakasana
  • Strengthens abs, arms, shoulders & wrists
Contraindications
  • Shoulder & wrist injuries
GETTING INTO THE POSE
  • From a position on hands (shoulder width apart) and knees place the shoulders directly over the hands.
  • Spread the fingers and push the hands into the mat, middle finger pointing straight ahead.
  • Sitting bones move slightly towards the back of the knees to make space in the lower back and activate the lower abs.
  • Draw the lower belly in to activate the abs so that the core is strong and stable.
  • Step the feet back so that the toes are in the mat and the legs are straight.
  • Push the heels back to make as much space as possible and activate the legs. The body forms a straight line.
  • Shoulders away from the ears.
  • Gaze diagonally forward.
BREATH
  • Inhale: lengthen between the crown and the heels.
GETTING OUT OF THE POSE
PREPARATORY POSES
  • Hands & knees
SUBSEQUENT POSES
REPLACEMENT POSES
  • Forearm plank
  • Hands & knees
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