Phalakasana
फलकासन
Phalakasana (Plank Pose) is the foundational core-strengthening pose — a straight-arm hold with body in one line.
Anatomy Involved
Benefits
- Builds core strength
- Strengthens arms and shoulders
- Foundation for Chaturanga
- Improves posture
- Full body engagement
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injuries — use forearm plank
- Shoulder injuries
- Carpal tunnel
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
wrist injury
Do forearm plank (Adho Mukha Dandasana) instead.
Target Areas
Practice Flow
About this Pose
Phalakasana (Plank Pose) is the foundational core-strengthening pose — a straight-arm hold with body in one line.
How to Practice
1. Start from table top.
2. Step feet back, one at a time.
3. Body in a straight line — head to heels.
4. Wrists directly under shoulders.
5. Fingers spread, middle finger forward.
5 more steps remaining
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Frequently Asked Questions
Common questions about Phalakasana
What is Phalakasana?
Phalakasana (Plank Pose) is the foundational core-strengthening pose — a straight-arm hold with body in one line.
What are the benefits of Phalakasana?
Builds core strength. Strengthens arms and shoulders. Foundation for Chaturanga. Improves posture. Full body engagement.
Who should avoid Phalakasana?
Avoid this pose if you have: Wrist injuries — use forearm plank, Shoulder injuries, Carpal tunnel.
How many steps are in Phalakasana?
Phalakasana is practiced in 10 steps. Start from table top.
Is Phalakasana suitable for beginners?
Yes, Phalakasana is a beginner-friendly pose suitable for all levels.
What conditions does Phalakasana help with?
Phalakasana is therapeutic for: strength, posture correction, weight loss.
What poses should I do before Phalakasana?
Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Phalakasana with other poses