Plank Pose or Phalkasana: Steps, Benefits, Mistakes and Precautions

Plank pose resembles a long, flat table or plank. Another word for this pose also comes from Sanskrit, which is ‘Phalakasana’. It means a long board or plant because the holding position of this pose is very similar to the stable plank. This pose works on the core of abdominal muscles, and only the toes and elbows in the whole body hold the weight.

It builds strength in the whole body and is practised in both the modern version of Yoga and the traditional version too. You have to breathe in a slow pace while performing this pose. The best time to perform this pose is early morning. You can build strength in your legs and arms with the regular practice of this pose.

How to Do Plank Pose? Plank Position in Yoga

This isometric hold is one of the foundational yoga poses and resembles with plank position. It is also mentioned in the yogic texts. It is best to perform this pose on a yoga mat; otherwise, there is a chance of slipping from this position. Here are the steps to follow the plank pose: 

• Try to do this pose on an empty stomach: start with the tabletop position.
• Arms should be under the shoulder.
• Placement of the hand is very important in this pose. Keep your hands directly under your shoulders, palms on the floor and fingers with widespread, which helps in taking the weight of the body.
• While extending your legs, keep your feet at hip width apart and take one foot back at a time.
• Keep your body in a straight line, don’t raise your hips too high or low, and avoid sagging.
• Try to pull your navel inward to support your lower back while remaining in this position.
• Roll your shoulder away from the floor and also avoid collapsing.
• Try to release this pose gently with resting in child’s pose last.

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Must Take Care Points in Plank Pose - Plank Posture Yoga

Some mistakes should be avoided for efficient practice, and also to remain in the position for a long time.

1. Avoid sagging of the hips.
2. Breathe slowly while performing the plank.
3. Engage your abdominal muscles and pull your belly button in.
4. Engage your shoulders, too.
5. Hold this pose for 30 seconds. In the beginning, 15 seconds is also good.
6. Don’t stretch your neck or gaze straight, otherwise it would be harmful and you will get a strain in your neck.
7. Avoid forcing yourself from day 1, as your body gains flexibility, you will be an efficient person.

Benefits of Plank Pose: Phalkasana Benefits

This is one of the poses that helps in forming a relationship with the spine. This kind of pose also has a spiritual aspect, which helps in pranic flow in a regular manner. The Kundalini energy also awakens through the spinal energy flow. Here are some concise benefits of the plank pose.

• Help in strengthening muscles of the abdomen, arms, shoulders and legs.
• Make the wrist and arms stronger in comparison to the previous position.
• Holding this pose for the mentioned time builds a strong determination and physical stamina.
• There is a reduced risk of injury as the plank pose trains the lower back muscles to remain tucked in.
• Helps in getting postural alignment.
• This is also a preparatory step for many poses, such as Dandasana, Chaturangasana, and headstand. 
• Giving a good calorie burn helps in increasing the metabolic rate of the body.
• Helps in decreasing obesity in the body.

Precautions & Contraindications While performing Plank Pose

The Sanskrit for plank pose is Phalakasana means holding a table position. If you remain in this alignment, then it is good; otherwise, it may give you some disadvantages. Here are some contraindications mentioned in the yoga books.

1. A person with lower back pain should engage the lower back muscles and perform this pose in the presence of a yoga instructor.
2. Avoid collapsing.
3. Pregnant women and patients with high blood pressure should avoid this pose.
4. Patient with carpal tunnel syndrome, and in case of wrist or toe injury, avoid this pose.
5. In case of any injury in the arms and shoulder, try to choose other poses, not this one.
6. You can also do an easier version of this pose or preparation poses for it if you can’t perform it in the beginning.

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Last Words

Plank pose is not a light exercise; it works on toning of whole body and abdominal muscles. There are also chances that you may not perform this pose in the beginning period. At the same time, there are many benefits, including the pranic flow of the energy and strengthening of the muscles. Patients with high blood pressure and pregnant women should avoid this pose.