PH
Phalakasana
फलकासन
Beginnerprone
Target Muscles
coreshoulderschestarmsquadriceps
Benefits (5)
- + Builds core strength
- + Strengthens arms and shoulders
- + Foundation for Chaturanga
- + Improves posture
- + Full body engagement
Avoid If (3)
- - Wrist injuries — use forearm plank
- - Shoulder injuries
- - Carpal tunnel
About
Phalakasana (Plank Pose) is the foundational core-strengthening pose — a straight-arm hold with body in one line.
Step-by-Step Instructions
1
1. Start from table top.
2
2. Step feet back, one at a time.
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3. Body in a straight line — head to heels.
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4. Wrists directly under shoulders.
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5. Fingers spread, middle finger forward.
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6. Core strongly engaged — navel pulled in.
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7. Hips neither raised nor sagging.
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8. Gaze at the floor between hands.
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9. Hold 5-10 breaths (30 sec - 1 min).
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10. Lower knees, rest in Balasana.