Phalakasana | Plank Houding | Plank Pose

  • 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