Plank Pose
Phalakasana
Plank Pose (Phalakasana, from the Sanskrit for "plank" or "board") is the essential bodyweight strengthener of yoga, building the core, arms, shoulders, and full-body stability that most advanced postures depend on. Holding the body in a straight line from head to heels activates virtually every major muscle group simultaneously: the deep spinal stabilisers, the obliques, the chest, the triceps, and the hip flexors all work together to maintain the shape. It also builds the specific strength required for transitions in flow yoga, including Chaturanga, arm balances, and inversions. Beginners may find even a short hold intensely challenging, which is entirely normal; the strength develops quickly and consistently with regular practice.
Benefits
- Strengthens the entire core, including deep stabilisers
- Tones the arms, shoulders, and chest
- Builds wrist and shoulder stability
- Improves posture by conditioning the back muscles
- Develops mental endurance and focus
Step-by-Step Instructions
- 1
Begin in Downward Dog, then shift forward so wrists are below shoulders.
- 2
Your body forms a straight line from crown to heels.
- 3
Press firmly through your palms, spreading the fingers wide.
- 4
Engage your core by drawing the navel up and in.
- 5
Keep your hips level, neither sagging nor lifted too high.
- 6
Press the back of your thighs toward the ceiling.
- 7
Hold for 5–10 breaths.
Common Mistakes to Avoid
Sagging hips: engage the core and glutes
Wrists too far forward: stack them below the shoulders
Holding the breath: breathe steadily throughout
Lifting the chin too high: keep the neck long and neutral
Modifications & Variations
Lower the knees to the mat for a supported variation
Practice on forearms to reduce wrist strain
Safety Notes
⚠Wrist injury: use forearms
⚠Shoulder injury: reduce load by using the knees
