What is Plank Pose? 

Plank pose or Phalakasana is an effective core strengthening exercise that builds a strong and stable core. Phalakasana engages the core, arms, shoulders and leg muscles, strengthening and stretching muscles and improving strength. There are also several variations and drills that can be practiced from the plank pose to improve arm and core strength. 

Position type: Core strengthening

Posture type: Balancing 

Ideal for: Strength

Targets: Arms and core

Pose level: Intermediate 

How to prepare for the plank pose? 

Arm and Core Strength

‍The plank pose builds arm and core strength but also requires one to engage the arms and core to be able to hold the posture with ease. Part of the Surya Namaskar series, various drills and variations can be practiced to improve strength. Regularly practice Surya Namaskars at a medium pace, the Boat Pose, Chair Pose, the Warrior Poses and Triangle Pose. For arm strength, practicing Upward Facing Dog Pose, Cobra Pose, Downward Facing Dog, and exercises such as push-ups, Low Plank to High Plank and Plank to Downward Facing Dog Pose are helpful. 

Balance

Improving balance helps you hold the posture for longer with strength and ease. For better balance, poses such as the Tree Pose, Eagle Pose and Dancer’s Pose are helpful. Even the Warrior Poses and the Chair Pose will help improve balance. Most arm balancing postures are intermediate - advanced so it could be challenging to practice. However, if one can do the supported Crow Pose and Scorpion Pose with wall support, balance will improve. 

How to do Plank pose

Getting into the posture

• Come onto all fours and bring the shoulders over the wrists. Keep the fingers spread with the middle finger pointing towards the front. 
• Press the hand onto the floor, keeping the arms firms. Keep the core engaged by keeping the belly pulled in and up. 
• Now, slowly take both the legs back. Keep the toes tucked such that you are in a high push-up position. Ensure the body remains in a straight line from head to heels. 
• Keep the back firm and press the shoulder blades up towards the ceiling. 
• Engage the thigh muscles and lengthen the tailbone towards the heels. 
• Continue to keep the hands pressed into the floor such that you’re pushing the floor away evenly with the palms of the hands and imagine you’re pressing the heels back against the wall. 
• Keep the legs drawn together to improve strength and stability. 
• Keep taking slow, deep breaths and stay relaxed in the position. 

Getting out of the posture

• To come out of the pose, you can either drop the knees on the mat and come into child’s pose or push up into Downward-Facing dog Pose as you would during Surya Namaskar.

Alignments in Plank pose

Ensure the body remains in one straight line without the buttocks and hips rising too high or sinking too low towards the mat. 

Shoulders should be pushed forward over the arms. 

Keep the toes tucked in and engaged to stay strong and stable. 

What are the benefits of Plank pose? 

The plank pose strengthens and tones the entire body. It develops core strength and stability, while also strengthening the arms, shoulders and legs. It’s a great posture to prepare for arm balances, and various drills and variations can be practiced to improve arm strength from Phalakasana. A strong core reduces stress on the joints and helps improve posture greatly. 

What are the contraindications of Plank pose?

Avoid practicing Plank pose if you have any wrist injury or carpal tunnel syndrome. In case of any back pain or leg injuries, practice carefully or only if you can. In case of sore wrists, place a towel under the heel of the hand to reside the angle of the wrist bend. Avoid practicing if you have any shoulder injury. 

Counterposes of Plank pose

Practice Downward-facing Dog pose or Child’s pose after Phalakasana. 

Variations of Plank pose

Easy variation

Practice half-plank with the knees on the floor. Keep a straight line from your knees to your head. 

Advanced variation 

• Practice drills by bringing the right knee to the chest and back again. 
• You can also bring the knee to the right upper arm and cross the body to the left arm. 
• You can jump by taking both the legs outwards, to the right and left. 
• A more advanced version is where you can try lifting one foot off the floor and keeping the leg lifted, you can transition into Chaturanga Dandasana or One-legged Downward-facing Dog pose. 

Advice for beginners 

Keep the thighs engaged as it will help activate abdominal strength that you need for the Plank pose. You can also try placing a block between your thighs to keep them activated. 

Also ensure you do not let the hips drop down or go too high. The body should be in a straight line. The beck should also be in line with the body and not tilted upwards. 

Shvasa tips 

• Avoid arching your back. To do this, keep the core engaged rather than putting all weight onto the arms. Shoulders should remain down and wide. 
• Gradually increase the time spent in Plank pose. As you practice your strength and stability will improve.
• Practice various drills to keep improving strength in the posture. 

Learn how to practice plank pose as well as several drills that work towards improving arm, shoulder and core strength LIVE on Shvasa.