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 pose-chaturanga in sun salutations. Trains anti-extension trunk stability and shoulder endurance. Pad or modify for wrist sensitivity; avoid sagging the lumbar spine (spine-positioning).
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.
- pose-chaturanga — the lowering that follows in flow.
- abdominals — primary stabilizers.
- spine-positioning — avoid lumbar sag.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.