Plank Pose / Phalaksana

Plank Pose

  • Phalaksana

Phalakasana is commonly used as a beginner's yoga pose and has numerous health benefits. The plank pose and its variations are highly recommended to build stamina and core body strength for advanced yoga poses. Phalakasana is also an important part of Surya Namaskar (sun salutations).

You may find it difficult to hold the plank pose at first, but with practice, it will help you build both physical and mental strength. Phalakasana variations are also beneficial for your spine. A regular practice of holding your breath for a few seconds to minutes helps tone the nervous system also. Phalakasana works on the Manipura Chakra and helps to balance the Pitta Dosha.

Steps to do Plank Pose / Phalaksana

  • Come to table pose.
  • Inhale, straighten the knees and stretch back.
  • Make sure the palms are in line and under the shoulders. Feet slightly apart.
  • Head and body in one straight line.
  • Keep breathing while holding the pose.
  • Now while exhaling drop the knees down and relax.

Tips for beginners

  • Ensure that you do your warm ups and practice some basic stretches to make your body ready.
  • Start with practising plank for a few seconds and gradually increase the holding time.
  • Practice arm strengthening poses regularly.
  • Avoid holding your breath or breathing fast. Breathe as normally as you can.


  • The plank pose helps to build abdominal strength.
  • It Improves posture and keeps your spine aligned.
  • Helps to boost the metabolism.
  • It can strengthen your arms, wrists and shoulders.
  • It also prevents back pain when practised regularly.
  • Tones abdominal muscles.

Watch out for

  • If you have undergone any surgery or operations, please consult your doctor.
  • As the plank pose is a strength building pose, people with weak bodies, senior citizens, pregnant women and women who have recently delivered should avoid this pose.
  • People suffering with High or Low blood pressure, Carpal tunnel syndrome, Heart problems, Migraine must avoid this pose.


  • You can keep your hands in line with your shoulders and rotate your arms or hold for a few seconds to increase intensity.
  • You can raise your hand up and down.
  • You can rotate your ankles and also move your leg up and down to strengthen your lower body.
  • You can also practice Ujjayi breathing in this asana. This will help your nervous system to be more relaxed.