beginner · Phalakasana
Plank Pose
Phalakasana
Animated Plank Pose
Scroll to move from a neutral stand into Plank Pose. With reduced motion, the final shape stays still.
Alignment cues
- From hands and knees, step back to a straight line from head to heels
- Press the floor away and broaden the upper back
- Draw the front ribs in without collapsing the shoulder blades
- Keep the hips level with the shoulders
- Breathe steadily and release when the form breaks down
Variants
- Knees down. Keep the knees on the floor while maintaining a long line from head to hips
- Forearm plank. Lower to forearms to reduce wrist load while training the core
Plank pose (phalakasana)
Plank is a horizontal brace: shoulders over wrists, body in one line, breath steady.
Why it helps
What NCCIH reports about stress management and safety refers to yoga practice broadly, not to this straight-arm hold by itself (Yoga: Effectiveness and Safety (NCCIH)).
How to do it well
From hands and knees, step feet back until heels stack over toes. Press the floor away, broaden between shoulder blades, and draw front ribs toward hips without sagging the belly. Keep hips level with shoulders and gaze slightly forward. Exhale to release the moment form wavers rather than holding a sinking shape.
A common mistake and how to scale it
A common mistake is letting hips hike up or drop toward the floor while the breath is held. Scale by dropping knees, keeping a straight line from head to knees, until you can maintain level hips for five breaths.
When to use caution
The NCCIH yoga page notes that some health conditions may call for pose modifications, including preexisting injuries such as knee or hip injuries, lumbar spine disease, severe high blood pressure, balance issues, and glaucoma (Yoga: Effectiveness and Safety (NCCIH)). Talk with a health care provider about adjusting physical activity during pregnancy.
Practice with the atlas
Hold the atlas line for five breaths with knees down if needed, rest on the belly for two breaths, then try one more short hold.