Plank Pose | Phalakasana

Plank Pose Instructions

1. Start on your hands and knees with your shoulders directly over your hands and your hips directly over your knees.
2. Press one leg straight back at a time and ground your toes.
3. Stay in Phalakasana for 30 seconds to 1 minute.

Mindfulness Practice

Keep your arms perpendicular to the floor with the shoulders directly over your hands, and ground your hands and toes on the floor. Maintain your core engaged, abs tight, look down, and keep your body in a straight line, from your head down to your feet.

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Phalakasana Benefits

The plank pose helps to build abdominal strength, improves posture, and keeps your spine aligned and healthy. It also strengthens your arms, shoulders and wrists, and prevents back pain.

Contraindications

Carpal tunnel syndrome, back or shoulder injury.

Preparatory, Complementary and Follow-Up Poses

Start with downward facing dog pose and then progress to plank pose. Follow-up with Chaturanga Dandasana or Adho Mukha Svanasana.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Knees chest chin pose
Low plank pose
Upward facing dog pose
High lunge pose

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