Plank Pose (Phalakasana)

Multiple yoga poses of men performing the Plank Pose

Plank Pose is a beginner to intermediate posture that helps to strengthen the arms, backs, shoulders, and is used typically many times in a yoga sequence. Plank Pose is also a staple posture in the Sun Salutation sequence. In some cases, Plank Pose is also referred to as “the top of a push up”, depending on the teacher’s preference when teaching the class.

Assorted silhouettes of men and women in the Plank Pose

To do Plank Pose, Yogi’s can move from a few different postures, the easiest beginning in a Downward Facing Dog and then shifting the body forward so that the hands are under the shoulders and the pelvis is down making a straight line from the crown of the head to the heels of the feet, a transition used in Sun Salutations.


*Under Development*


Benefits (Physical): Strengthens and tones core muscles of the body
Benefits (Core): Strength and stability
Modifications: Place palms onto rolled edge of mattress if they are sore
Variations: Lower knees to the floor, deepen pose by lifting individual legs

Sanskrit Name:

Drawings include:
Plank Pose elevations (men & women), outline silhouettes

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