stick figure doing plank pose (phalakasana) in yoga. There is text that reads 'a guide to plank pose (phalakasana)' and a link at the bottom of the image to 'themigrantyogi.com'

plank pose – phalakasana

(Last Updated On: February 14, 2021)

From hands and knees, take a couple of breaths and notice your body. Stack your shoulders over your wrists and spread your fingers wide. Point your middle fingers toward the front of the room. Push the floor away from you and spread your collarbones away from your sternum.  Plank pose (phalakasana) is a great way to build strength and stamina.

Extend one leg back, followed by the other. Keep your toes tucked and knees lifted off the floor. Imagine your body as one long line of energy from your heels to the crown of your skull.

Firm your shoulder blades against your back, and then spread them away from your spine (‘cat’ your upper back).  Draw your outer arms in toward the midline and firm the bases of your index fingers into the floor.  As you press the outer arms toward the midline, push the inner edges of your shoulder blades into this resistance.  Keep the collarbones broad.

Draw your shoulders down away from your ears to lengthen through the neck.  Lift the back of your head toward the ceiling until your ears are in line with your shoulders.  

Press your front thighs up toward the ceiling, simultaneously lengthening your tailbone back toward your heels.  Draw your low belly in toward your spine to protect your lower back.

modify:

This pose can alternately be done with knees on the ground for support.  Strength and stamina build in increments, so don’t beat yourself up if you’re not quite there yet!

Want to challenge your strength? Try coming down onto your forearms!

Click here to check out all of the benefits that plank pose (phalakasana) has to offer!

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