Plank Pose
Phalakāsanaफलकासन
A straight-line hold on the hands that builds the whole-body strength behind many poses.
- Foundational
- 20–60 seconds
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
From hands and knees, step both feet back and come onto the balls of the feet.
- 02
Stack the shoulders over the wrists and spread the fingers wide.
- 03
Extend the legs, firm the thighs, and reach the heels back.
- 04
Tuck the tailbone slightly so the lower back does not sag.
- 05
Draw the low ribs in and keep a long line from crown to heels.
Benefits
- Strengthens core, shoulders, arms and legs
- Teaches spinal neutrality under load
- Builds the strength needed for Chaturanga
- Improves shoulder stability
Breath
Breathe steadily into the ribs; holding the breath is a sign to come down.
Cautions
Variations
- Knees down
- Build strength without compromising the low back.
- Forearm plank
- Less wrist load, more core focus.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.