Yoga · Beginner
Plank pose
Phalakasana
Also called High plank
Plank pose holds your body in one long line from head to heels, supported by your hands and toes. It builds core and shoulder strength, and the height of your hips decides whether the work goes to your core or your lower back.
How to do Plank pose
- 1Start on your hands and knees with your wrists under your shoulders.
- 2Spread your fingers wide and press the floor away.
- 3Step your feet back one at a time so your legs are straight and you balance on your toes.
- 4Line up your heels, hips, and shoulders in one long line.
- 5Draw your lower belly in and gently engage your thighs.
- 6Keep your neck long and rest your gaze on the floor just ahead of your hands.
- 7Hold for three to five breaths, then lower your knees to rest.
Common mistakes and how to fix them
The hips sag toward the floor.
Draw your lower belly in and lift your hips until they line up with your shoulders and heels. Lower your knees if you cannot hold it.
The hips pike up too high.
Lower your hips until your body forms a straight line, and check that your shoulders sit over your wrists.
The chest sinks between the shoulder blades.
Press the floor away so your upper back widens and fills out slightly.
The head drops or cranes up.
Keep the back of your neck long and in line with your spine.
Modifications
- Lower your knees to the mat and keep a straight line from your knees to your head.
- Lower onto your forearms to take pressure off your wrists.
- Place your hands on a bench or a sturdy table for an incline plank.
Benefits
- Builds core strength and stability.
- Strengthens the arms, wrists, and shoulders.
- Prepares the body for flowing sequences and arm balances.
- Trains full body control with steady breath.
Breath
Keep breathing evenly through the nose. If you notice yourself holding your breath, lower your knees and continue.
Take care
Take care with wrist or shoulder injuries, and use the forearm or knees down option if needed. Stop if you feel sharp pain.
Plank pose questions
How long should I hold plank pose?
Start with three to five breaths and rest when your form starts to change. Build gradually toward thirty seconds to one minute.
Is a yoga plank the same as a forearm plank?
In yoga, plank is usually done on straight arms with the hands under the shoulders. A forearm plank rests on the elbows and forearms instead. Both train the core.
Why do I feel plank in my lower back?
This often happens when the hips sag. Draw your belly in, lift your hips into line, or lower your knees. Stop if the discomfort continues.
