Phalakasana (Plank Pose) – an easy guide by Lets Yoga

This blog is an easy guide by Lets Yoga about everything you need to know about Phalakasana (Plank Pose).

Phalakasana (Plank Pose) is one of the best posture to strengthen your core and to train your arms for more challenging arm balancing postures. Phalakasana is also known as Kumbhakasana.

Phalakasana (Plank Pose)
Phalakasana – Plank Pose

Pronunciation & Meaning

Try saying (pha-LA-ka-AHS-anna)

In Phalakasana, Phalaka means Plank & Asana means Pose/Posture, whereas in Kumbhakasana, Kumbhaka means Breath Retention & Asana means Pose/Posture.

Step-By-Step Instructions for Plank Pose

Phalakasana (Plank pose)

How to do Plank Pose

Step 1

You can start Plank pose with Adho Mukha Svanasana (Downward-Facing Dog).

Step 2

Then move your back forward until your shoulders, elbows, and wrists are on the same line and your back parallel to the floor.

Step 3

Keep breathing normally. Hold this final position for anywhere between 1-2 minutes.

Benefits of Plank Pose

  • Helps strengthen the arms, spine, and wrists
  • Reduces belly fat
  • Stimulates the abdominal organs
  • Tones the stomach

Precautions for Plank Pose

Plank Pose should be avoided if you have any serious shoulder or back injuries or Carpal tunnel syndrome or have gone through any recent surgery. If you have any one of these problems then consider consulting a doctor or practice under the supervision of an experienced Yoga teacher.

Consult a doctor before starting an exercise regime.

Don’t overdo Plank Pose. Stay in a plank position for anywhere between 30-60 seconds, you can rest and then again continue.

‘Long planks do more damage than good’

Also read Yoga for Weight Loss: 3 Easy Asanas to Get Back in Shape

More Information about Plank Pose

Sanskrit Name of the Asana

Phalakasana

Asana Level

1

Modifications

For modification of the Plank pose, you can try doing the same pose but at a little height above the ground. You can choose a chair or the edge of your bed or anything that is strong enough to handle your weight and has a good amount of height from the ground. Repeat all the same steps like keeping your shoulders, elbows, and wrists on the same line, and back and legs in a straight line.

Warm-up Asana

Follow-through Asana

Advancement

To deepen this pose, after coming in the position of plank pose, inhale and lift your one leg parallel to the floor, keep breathing normally and hold this position for 30-60 seconds. Repeat the same with another leg.

Beginner’s Tips

If it is difficult for you to stay in Plank Pose then after coming in the position of this pose just drop your knees down to the floor and keep your feet free in the air above the floor. Try to keep your shoulders, elbows, and wrists in a straight line and your back and thighs in a straight line, keep breathing normally and hold this position for 30-60 seconds.

Practicing this consistently and you will be able to develop the strength to do the actual Plank Pose in just a few weeks.

Frequently Asked Question (FAQs)

How long can I do a Plank Pose?

You can do Plank Pose for about 30-60 Second.

How to pronounce Phalakasana?

Try saying (pha-LA-ka-AHS-anna)

What does Phalakasana means?

Phalakasana means Plank Pose. In Phalakasana, Phalaka means Plank & Asana means Pose/Posture.

What does Kumbhakasana means?

Kumbhakasana means Plank Pose. In Kumbhakasana, Kumbhaka means Breath Retention & Asana means Pose/Posture.

Also read this related-article on Plank Pose

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