Plank Pose
Phalakasana · फलकासन
Also known as: High Plank · Full Plank · Phalakasana
Plank Pose, also called High Plank is a classical yoga posture. Its Sanskrit name Phalakasana translates word-for-word as: Phalaka (Plank / Board) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to engage the core, open and strengthen the shoulders and open the chest. Strengthens arms and shoulders. Foundation for chaturanga. It is particularly valued for building full-body strength and improving overall posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and athletes. Practitioners with wrist injury should approach with care or consult a qualified teacher.
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 Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Rest on forearms rather than palms; keep the elbows directly below the shoulders.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Keep elbows close to the ribs and limit the height of the lift; do not straighten the arms fully.
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
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 Plank Pose?
Plank Pose, also called High Plank is a classical yoga posture. Its Sanskrit name Phalakasana translates word-for-word as: Phalaka (Plank / Board) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to engage the core, open and strengthen the shoulders and open the chest. Strengthens arms and shoulders. Foundation for chaturanga. It is particularly valued for building full-body strength and improving overall posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and athletes. Practitioners with wrist injury should approach with care or consult a qualified teacher.
What are the benefits of Plank Pose?
Builds core strength. Strengthens arms and shoulders. Foundation for Chaturanga. Improves posture. Full body engagement.
Who should avoid Plank Pose?
Avoid this pose if you have: Wrist injuries — use forearm plank, Shoulder injuries, Carpal tunnel.
How many steps are in Plank Pose?
Plank Pose is practiced in 10 steps. Start from table top.
Is Plank Pose suitable for beginners?
Yes, Plank Pose is a beginner-friendly pose suitable for all levels.
What conditions does Plank Pose help with?
Plank Pose is therapeutic for: strength, posture correction, weight loss.
What poses should I do before Plank Pose?
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