Plank Yoga Pose (Phalakasana) Step by Step Instructions

plank pose (Phalakasana)
plank pose (Phalakasana)

Plank yoga pose (Phalakasana) strengths vertebral column and wrist and arm. Exercise has a tonic effect on the muscles of the abdomen, shoulder girdle, legs, and back. With regular exercise helps to get rid of fat deposits on the abdomen. plank pose Sanskrit “Phalakasana” is one pose of arm balancing yoga poses that strength for different parts of body and muscles.
Plank Yoga Pose (Phalakasana) Step by Step Instructions

How to do Plank Pose (phalakasana) Step By Step Instruction:

• Enter the Adho Mukha Shvanasanu (the Dog’s posture with the muzzle down).

• On inspiration, move the body forward so that the shoulders are strictly above the wrists, and the body – parallel to the floor.

You are in the Plank Pose.

• Tighten the outer parts of the hands towards the body and press the bases of the index fingers to the floor.

• Pull the scapula, and then expand them away from the spine.

• Expand the clavicles, leading them away from the sternum.

• Do not squeeze the back of the neck.

• Uniformly stretch the legs from the outer and inner sides, pointing back the outer and inner edges of the heels, and lift the abdomen from the floor.

• Push the front of the thighs up to the ceiling, resisting the coccyx: point it down to the floor and extend to the heels.

• Strain the abdominal muscles. Keep your stomach in tone.

• Trying to evenly distribute the weight of the body between the palms and toes.

• Do not lift your buttocks high! Press your elbows against your body!

• You should mentally draw a straight line from the top of your head through your whole body to your heels.

• The look is directed forward.

• Do not strain your throat and eyes.

• We remain in the pose a few breaths (this is from 40 seconds to 1 minute).

In this exercise work:

• Straight abdominal muscle

• External slanting

• Internal slanting

• The transverse muscle of the press
The transverse muscle of the press

Preparatory Yoga Poses
Adho Mukha Shvanasana (Dog’s pose with a snout down)
• Chaturanga Dandasana (Staff posture on four pillars)

Therapeutic Effects:

• Strengthens the wrists, hands and spine

• Tones the abdominal cavity


• Carpal tunnel syndrome


• Try to strain not only the press and the muscles of the back, but also the muscles of the legs and buttocks.

• Only in this way it is possible to keep a straight line from the shoulders to the heels, which in turn enhances the effectiveness of the exercise.

• It is necessary to hold the position firmly, without relaxing for a second.

• In the posture, Planks need to stay for 1 minute.

• In the future, you can try to lift one leg parallel to the floor.

Immediately on the limitations:

• monthly (strictly not!);

• pregnancy (here, for certain, it is clear);

• a hernia of a backbone or suspicion on it;

• any problems with vertebral discs (their posture will aggravate!);

• trauma and other problems with the wrists (the pose towards them is very demanding!);

• excess weight (obesity) – is dangerous for wrists;

• VSD (vegetative-vascular dystonia) and general weakness, anemia and dizziness,

• high blood pressure (will increase even more!);

• inflammatory processes, especially the ear-nose-throat, and the intake of antibiotics;

Effects on internal organs:

The Plank pose (Phalakasana) has an extremely beneficial effect on the digestive system (done on an empty stomach!) And the genitourinary system. It is recommended to accelerate recovery from such problems as frigidity in women and impotence in men.

The energy of the Plank pose:

Focus attention (in addition to smooth retention of the hull, etc. technical issues) on the solar plexus – the point of inclusion of the Manipura-chakra. You can even make a simple visualization, representing a bright yellow sun with the size of a soccer ball in your stomach. This “sun” warms its heat warmly, the word illuminating all the corners of the body with its rays. You will feel the warmth in your stomach and the strength will be greater.


When the Plank Pose (Phalakasana) is mastered in the classical version, you can diversify its retention by variations:

Raise your hands:

This exercise option will increase the load on the muscles of the bark and upper body, in particular, on the shoulders. In addition, small stabilizers are involved in the operation, responsible for maintaining equilibrium.
Raise your hands

• Support for three points – the hand is extended forward. Take the pose of the classic bar on elongated arms (simpler) or on the elbows (more complicated). Transfer weight of a body on one hand, and another tear off a floor and extend forward. Lock in this position and try to keep it as much as you can.

• Lower your hand, then repeat the movement with the other hand.

Raise your legs:

Here an additional load is accounted for by the gluteus muscle and the posterior surface of the thigh. The muscles of the body stabilizers also work.
Raise your legs

• Raising the leg gives a load on the gluteal muscles. Stand in the bar on elbows or on straight hands. Maintaining a stable position of the waist, tear your straight leg off the floor and lift up. Lock in this position. Lifting the leg is done without a jerk, controlled by movement.

• Return to the starting position and repeat the exercise with the other leg.

Support for two points:

This exercise is the synergy of the previous two. You keep the support only at two points – this is the level of pros.
Support for two points

• Supporting two points requires good coordination of movements. Accept the classic Plank Pose (Phalakasana). Pull forward your right arm and lift up the opposite leg. In Plank Pose (Phalakasana), it is difficult to maintain balance, so it will require you not only physical preparation but also mental concentration.

• Go down to the floor, change your leg and arm and repeat the movement.

Strap with push-ups:

Exercising the bar in this way adds dynamic work to the exercise. Increases the load on the pectoral muscles and triceps.
Strap with push-ups

• Accept the Plank Pose (Phalakasana) on straight hands, lock.

• Do not change the direct position of the body, drop one hand on the elbow. Then do the same with the second hand. So, you already stand in the bar with an emphasis on the elbows.

• Now you need to get back on straight hands. That is, consistently with each hand to do the push-up. Straighten the arm that was bent first, then put it on the palm and straighten the other arm.

• Repeat the exercise as much as you can.

Legs together (Low plank pose):

This version of the press bar gives an additional load to the gluteal muscles.
Legs together (Low plank pose)

• Stand in the bar on elbows or on straight hands, depending on your level of preparation. Connect the legs together.

• Step one foot to the side. Take a step to the side with the other foot. Return the first leg to its place. Put the second foot to it. During the “pacing”, monitor the position of the waist.

• Repeat the exercise.

With Twisting:

Another dynamic variation that causes the oblique abdominal muscles to work. We add to the twist exercise of the case.
With Twisting

• Take the position of the abutment on the right hands.

• Tear off one hand from the floor and lift it up, twisting the body. Both legs remain on the floor, but the shoulders change their position from horizontal to vertical. The arm is stretched vertically, the sight is directed to the side.

• Lower your arm and return your shoulders to the horizontal position, but instead of putting your hand on the floor – draw your hand under the body and stretch in the opposite direction.

• Raise your hand again and lower, stretching in the opposite direction.

Knees to the shoulders:

This exercise is performed as follows:

• Take emphasis on elbows or palms.

• Through the side, pull the knee to the shoulder of the same name.

• Put your foot back in place. Repeat the movement with the other knee.
Knees to the shoulders

Side Plank pose:

The Side Plank pose allows you to create a static load on the oblique abdominal muscles.

• Stand in the classic bar. Turn the body sideways, lifting one arm up vertically. Legs can be placed cross-wise one behind the other, or the leg placed below on the outside of the foot, and the second placed on top of it (this option is more difficult since the support points become smaller). Your legs, pelvis, back, neck, and head should make one straight line.

• Lock the position and try to keep it as long as possible. Then, change the side.
Side Plank pose

This exercise option can be complicated. To do this, the leg that was on top should be raised. The Side Plank pose requires perfect balance control and well trains the balance.

Reverse strip:

This is the last version of the bars in our selection. All the basic principles of the exercise, such as an absolutely straight case, remain in effect. Only the body position changes.
Reverse strip/Opposite Plank

• You need to stand in the bar with your stomach up. For this, sit on the buttocks and lean on the arms behind. Straight legs extend in front of you.

• Carrying the weight of the body on your hands, lift the buttocks and stretch the string. The view is directed upwards. Neck and spine are straight. This is the opposite plank.

• Lock in this position. Go down to the floor.


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