Plank Pose (Phalakasana)

Pair of elevation drawings of women 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.

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.

Multiple yoga poses of men performing the Plank Pose

Assorted silhouettes of men and women in the Plank Pose

How do you become a yoga instructor?

To become a yoga instructor, a teacher training that includes coursework in anatomy, physiology, instructional techniques, and yoga philosophy needs to be completed. After the completion of the program, budding instructors can apply for registration by the Yoga Alliance for the Registered Yoga Teacher (RTY) credential. Most professionals in the industry continue to earn educational credits by attending workshops and seminars.

How many calories does yoga burn?

The number of calories burned doing yoga depends on the type of yoga and the length and intensity of the class. According to the Mayo Clinic, a 160 pound person may burn around 183 calories in an hour long Hatha (basic) yoga class. However, the same person may burn 460 calories in a Bikram (also known as hot yoga) yoga class.

 How often should you do yoga?

The frequency of yoga practice should be an individual decision depending on personal goals and preferences. The benefits of yoga can be received if practiced every day, but those same benefits can also be received from practicing once weekly or biweekly.

How do you become a yoga instructor?

How many calories does yoga burn?

 How often should you do yoga?

How often should you exercise?

The right amount of exercise depends on the individual as well on other factors relating to the body and training, but it is recommended for adults to exercise at least 150 minutes per week. If you don’t exercise start with one day a week and increase frequency. If you are trying stay in shape exercise 4 to 5 days a week.

How much exercise is too much?

The amount of exercise that is too much depends on the individual but if you notice that you are often tired, unable to exercise at the same level, or need longer periods of rest you may be exercising too much. Too much endurance exercise is linked with structural remodeling of the heart, enlarged arteries, and increased anxiety and depression.

When is the best time to exercise?

The best time to exercise depends on the individual’s schedule and what they enjoy the most, but regardless of the time it should be consistent. There is no best time to exercise to burn the most calories, but a time of day can influence how you feel when exercising. For example, exercising in the morning is the best for people who have trouble with consistency.

How often should you exercise?

How much exercise is too much?

When is the best time to exercise?

Details

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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:

Phalakasana

Properties

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

Links

Wikipedia - Yoga

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