Phalakasana – Plank Pose

Phalakasana – Plank Pose, a foundational yoga pose, is a challenging pose that builds whole body strength. It tones the entire front body from feet to shoulders, and builds our sense of personal power.

Plank PoseHow to do Phalakasana – Plank Pose:

Begin in Downward Facing Dog, then roll your torso forward until your shoulders are above your wrists. Make sure your torso is parallel to the floor.

Firm your outer arms and press your fingers into your mat. This will ensure your wrists are adequately supported. Make sure your shoulder blades are firm against your back while spreading them apart by actively pushing the floor away from you. Reach your collarbones away from your breastbone.

Press your front thighs up toward the ceiling and reach your tailbone toward your heels. Lengthen your neck and reach the the base of your skull away from your upper back. Look down at the floor, so your whole spine, neck and head are in one long, smooth and continuous line.

Plank Pose is one of the positions in the traditional Sun Salutation sequence. It can also be sequenced in combination with other yoga poses in your vinyasa yoga class to great benefit.

Phalakasana – Plank Pose contraindications:

Carpal tunnel syndrome is a wrist/hand and forearm condition caused by compression of the median nerve as it travels through the wrist.This will be aggravated during Phalakasana.

Poses that will support your Phalakasana – Plank Pose:

  • Adho Mukha Svanasana/ Downward facing Dog Pose
  • Chaturanga Dandasana / Four Limbed Staff Pose

Benefits for Phalakasana – Plank Pose:

  • Strengthens your arms, wrists, and spine.
  • Tones your core and upper and lower abdomen.

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