The Asanas – Plank Pose Tutorial

Plank Pose

Phalakasana uses the same cues in mountain pose but now you're weight-bearing. There are many variations of plank, we'll cover two of them here: high plank and knee down plank pose.

Sanskrit:

Phalakasana

Level:

Beginner

Step-by-Step Instructions

From Table pose
Step feet back, shift pelvis in line with shoulders, press weight back through heels
Inner thighs spin up to the ceiling, quads are engaged
Low belly hugs towards the spine, aim tailbone towards the ground
Press the ground away, hug shoulder blades back towards hips, puff up between shoulder blades
Reach the crown of the head forward, gaze down at the mat