Plank Pose
Phalakasana
Plank Pose is a strong, straight-line position on your hands and toes that builds core and arm strength. It is a foundation for many flowing sequences such as Sun Salutations.
- Hold
- 3-5 breaths, building up to 8-10 breaths
- Breathing
- Breathe steadily through your nose, keeping your breath smooth even when it feels challenging. Avoid holding your breath.
In Phalakasana your body forms one long line from the crown of your head to your heels, supported on your hands and toes. Your shoulders stack over your wrists and your abdominal muscles hold your torso steady. You should feel your core, arms and legs working together. It appears in many sequences and is a good way to build strength for poses like Four-Limbed Staff and arm balances.
The pose is rated intermediate because it asks for steady strength, but there are easy ways in. Focus on alignment before duration: a short, well-lined plank is better than a long, sagging one. Lowering your knees or placing your hands on a wall or bench makes it accessible while you build up.
In this guide
How to do it, step by step
- Start on all fours with your hands under your shoulders and your knees under your hips.
- Spread your fingers wide and press firmly through your whole palms.
- Step your feet back one at a time until your legs are straight and your toes are tucked under.
- Draw your belly in gently so your body forms one straight line from head to heels.
- Keep your shoulders over your wrists and your neck long, with your gaze slightly forward.
- Press the floor away and broaden across your upper back.
- Engage your thighs and push back through your heels.
- To come out, lower your knees to the floor and rest in Child's Pose.
Benefits
- May help to build strength in the abdominals, shoulders and arms.
- Can improve stability and awareness of your core.
- Engages the legs and back, so it works the whole body.
- May support better posture over time.
- A useful preparation for Four-Limbed Staff, arm balances and inversions.
Common mistakes
- Sagging hips: draw your belly in and tilt your tailbone slightly towards your heels.
- Hips too high: lower them until your body forms one long line.
- Locked or collapsed shoulders: press the floor away and keep a soft, slight bend in your elbows.
- Dropping the head: keep your neck in line with your spine.
Make it easier
- Lower your knees to the floor while keeping a straight line from head to knees.
- Place your hands on a wall, chair or bench to reduce the load.
- Bring your forearms to the floor for a forearm plank.
Go further
- Lift one leg a few centimetres off the floor while keeping the hips level.
- Hold the pose for longer, then flow into Four-Limbed Staff with control.
Questions people ask
How long should I hold a plank?
Beginners can start with three to five breaths and build up gradually to eight to ten. Quality matters more than time. Come down when your form begins to slip, such as your hips sagging or your shoulders collapsing.
Why do my wrists hurt in Plank Pose?
Wrists can feel strained when the weight sits only on the heels of the hands. Spread your fingers and press through your whole palm, or come onto your forearms or fists. If pain persists, ease off and speak to a professional.
What muscles does Plank Pose work?
Plank mainly works the abdominals, shoulders, chest and arms, with the thighs and back muscles helping to hold the line. It is a whole-body pose rather than only a core exercise.
Be careful
Take care or modify with wrist, shoulder or lower back injuries, carpal tunnel syndrome or high blood pressure. If you are pregnant, avoid pressure on the belly and use a wall or knees-down version. Stop if you feel sharp pain, particularly in the wrists or lower back.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
