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

Modifications and Variations

• Knee down plank

• Side plank

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