Plank Pose (Phalakasana)
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A high-push-up-position isometric hold that builds whole-body core and shoulder-girdle stability and anchors Vinyasa transitions.
Detail
From hands and knees, step the feet back into a straight line from heels to head, hands under the shoulders. Press the floor away (protract the shoulder blades slightly), draw the lower abdomen in, and keep the hips level — neither sagging nor piking. Maintain a neutral spine and breathe steadily. Drop to the knees to regress.
A core-stability staple equivalent to the high plank (Plank) and the entry to Chaturanga Dandasana (Low Plank) in sun salutations. Trains anti-extension trunk stability and shoulder endurance. Pad or modify for wrist sensitivity; avoid sagging the lumbar spine (Spine Positioning — "S" Shape, Never "C").
Key facts
- Straight line heels-to-head; hands under shoulders.
- Hips level (no sag/pike); abdominals braced; neutral spine.
- Regress to the knees; transitions into chaturanga.
Connections
- Plank — strength-training counterpart.
- Chaturanga Dandasana (Low Plank) — the lowering that follows in flow.
- Abdominals (Midsection) — primary stabilizers.
- Spine Positioning — "S" Shape, Never "C" — avoid lumbar sag.
Sources
Exercise guides
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.