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Plank Pose (Phalakasana) is an essential yoga pose that strengthens the entire body, especially the core, arms, and legs. It builds stability and endurance while preparing the body for more advanced arm balances and poses. Here’s how to perform Plank Pose with proper alignment for maximum benefits.
Step-by-Step Instructions:
Starting Position: Begin in an all fours position with your shoulders directly over your wrists. Spread your fingers wide, making sure the middle finger points forward for better stability.
Press and Engage: Press your hands firmly into the floor and draw your upper arms in towards each other. Engage your core by drawing the lower belly in and up.
Extend the Legs: Extend one leg back with your toes tucked, then extend the other leg, so you are in a high push-up position. Your body should form a straight line from head to heels, maintaining stability throughout.
Align the Shoulders: Slide your shoulder blades down along your spine and firm them into your back. Press the space between the shoulder blades up towards the ceiling to maintain an active and strong upper body.
Engage the Legs: Engage your thigh muscles and lengthen your tailbone towards your heels. Keep pushing the floor away evenly with your palms, as if pressing your heels back against a wall.
Activate the Core: Draw the legs together (without actually moving them) to increase core strength and stability in the pose.
Maintain Alignment: Look slightly forward at the floor, ensuring that your jaw is relaxed and your breath is even and steady.
Hold the Pose: Stay in Plank Pose for anywhere between 5 breaths to a couple of minutes, focusing on maintaining strength and alignment throughout the body.
Exit the Pose: To come out, either push yourself back into Downward Facing Dog or lower your knees to the floor, transitioning into Child’s Pose for a moment of rest.
Beginner’s Tips:
Engage the Front and Back of the Body: Imagine the front of your body drawing up towards the back. This will help activate your abdominal strength and support your core.
Focus on the Thighs: Don’t forget about your thighs. Engaging the thigh muscles is essential to support the core and keep the hips from sagging.
Use a Block Between the Thighs: For a deeper connection to the core, try squeezing a block between your thighs. This will help activate the legs and encourage stability in the core.
Half Plank: If you’re new to Plank Pose, try starting with Half Plank, keeping your knees on the floor. Focus on maintaining a straight line from your knees to your head to build strength gradually.
Building Wrist Strength: If you are new to yoga, gradually increase the time you spend in poses like Plank and Downward Facing Dog to build wrist strength and avoid strain.
Benefits of Plank Pose:
Full-Body Strength: Plank Pose strengthens and tones the entire body, targeting the arms, core, legs, and back. It helps build endurance and stability.
Core Strength and Stability: This pose is excellent for developing core strength, which is essential for other poses, especially arm balances.
Prepares for Arm Balances: Plank Pose prepares the body for more advanced arm balances by building the necessary strength and stability in the arms and core.
Things to Watch Out For:
Wrist Care: If you experience wrist discomfort, try rolling up your mat or using a towel under the heel of your hands to reduce the angle of wrist flexion. If you have carpal tunnel syndrome or a serious wrist injury, substitute Plank Pose with Forearm Plank to reduce pressure on the wrists.
Maintaining Alignment: Be mindful of your hips. Avoid dropping them or lifting them higher than the rest of your body. Your body should remain in a straight line from head to heels to avoid unnecessary strain.
Variations to Try:
Core Plank: For an added challenge, try Core Plank by bringing your right knee to your chest, then back to Plank. Next, bring the knee to your right upper arm, and then across your body to your left arm. Repeat this motion three times on each side to engage your core more deeply.
Leg Lift Variation: Try lifting one foot off the floor, keeping the leg straight. Maintain this position as you transition into Chaturanga or a Three-Legged Downward Dog for a deeper challenge.
Plank Pose (Phalakasana) is an excellent posture for building strength, stability, and endurance in the entire body. It is a foundational pose for yoga practitioners and provides the necessary core activation for more advanced postures. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re just starting out or are a seasoned practitioner, register for a class today or contact Serenev North York Yoga for more information.
