You Won’t Believe These Plank Pose Secrets! (Phalakasana)

Plank Pose

What is the pose common name?

Plank Pose

What is its Sanskrit name?

Phalakasana, फलकासन

How do you pronounce it?

fa-la-ka-sa-na

What does it mean?

The name “Phalakasana” comes from “Phalaka,” which means “plank” or “board” in Sanskrit, symbolizing the pose’s structure and strength.

What is the significance of this pose?

Phalakasana represents stability and strength, providing a solid foundation for many other poses in yoga. It cultivates physical endurance and mental focus.

Which chakras are activated by Plank Pose?

• 
  The Solar Plexus Chakra: The pose strengthens the core muscles and enhances the energy of the Solar Plexus Chakra, boosting confidence and self-esteem.
• 
  The Sacral Chakra: Engaging the pelvic muscles helps balance the Sacral Chakra, aiding in emotional stability and creativity.
• 
  The Root Chakra: The pose grounds the practitioner, helping to stabilize and energize the Root Chakra.

How does Plank Pose help in balancing the chakras?

Phalakasana helps in balancing the chakras by engaging the core and pelvic muscles, which stabilizes the energy flow.

It grounds the practitioner, enhancing feelings of security and stability, while also boosting confidence through the activation of the Solar Plexus Chakra.

Which categories is this pose in?

• Strengthening
• Balances

What level is this pose?

• Beginners

What groups is this pose for?

• Beginners
• Seniors
• Children
• Athletes

Are there any ailments it’s good at helping with?

• Back Pain: Strengthens the back muscles and improves posture.
• Weak Core: Strengthens the core muscles, enhancing overall stability.
• Posture Improvement: Engages multiple muscle groups to improve overall posture.
• Wrist Strength: Can help strengthen the wrists when done properly.

What muscle groups are activated during this pose?

• Core (Abdominals, Obliques)
• Shoulders (Deltoids)
• Arms (Triceps)
• Back (Erector Spinae)
• Legs (Quadriceps)

What are its benefits?

• Strengthens the core, shoulders, arms, and legs.
• Improves posture.
• Enhances balance and stability.
• Boosts endurance and stamina.
• Supports overall body strength and alignment.

What are step-by-step instructions?

1. Start on your hands and knees in a tabletop position.
2. Place your hands directly under your shoulders.
3. Step your feet back, extending your legs straight behind you.
4. Engage your core and keep your body in a straight line from head to heels.
5. Hold the position, ensuring your hips don’t sag and your shoulders remain stable.
6. Breathe deeply and maintain the pose for 20-30 seconds or longer if possible.

Are there modifications and variations?

• Beginner-Friendly: Perform the pose on your knees instead of your toes.
• Advanced: Lift one leg or arm for an extra challenge.
• Chair Variations: Place your hands on the edge of a chair or table while keeping your body in a straight line.
• With Props: Use a yoga block under your hands to elevate the upper body slightly.

What are your recommendations for this pose?

What are your recommendations for this pose?

General:

• Ensure proper alignment to avoid strain.
• Engage your core throughout the pose.

For Beginners:

• Start with shorter hold times and gradually increase.
• Use knee modifications if needed.

For Seniors:

• Use a chair or wall for support.
• Focus on maintaining a straight line and avoiding strain.

For Children:

• Make it fun by challenging them to hold the pose for a count of 10.

For Pregnant Women:

• Use a wall for support to avoid putting too much pressure on the abdomen.

For Teachers Teaching this pose:

• Emphasize the importance of alignment and core engagement.
• Provide modifications and props for different skill levels.
• Encourage students to listen to their bodies and avoid pushing into pain.

What are common mistakes and how to correct them?

• Common Mistake: Hips sagging towards the floor.
  • Correction: Engage the core and lift the hips to align with the body.
• Common Mistake: Overarching the lower back.
  • Correction: Tuck the tailbone slightly and engage the core to protect the lower back.
• Common Mistake: Shoulders rising towards the ears.
  • Correction: Keep the shoulders away from the ears and press the hands firmly into the mat.
• Common Mistake: Hands too far forward.
  • Correction: Align the hands directly under the shoulders.

What poses can be sequenced with this pose?

Preparatory Poses:

• Downward Facing Dog (Adho Mukha Svanasana)
• Cat-Cow Pose (Marjaryasana-Bitilasana)

Counter Poses:

• Child’s Pose (Balasana)
• Downward Facing Dog (Adho Mukha Svanasana)

Example sequences with this pose:

For Beginners:

1. Mountain Pose (Tadasana)
2. Downward Facing Dog (Adho Mukha Svanasana)
3. Plank Pose (Phalakasana)
4. Child’s Pose (Balasana)
5. Cat-Cow Pose (Marjaryasana-Bitilasana)

For Intermediates:

1. Downward Facing Dog (Adho Mukha Svanasana)
2. Plank Pose (Phalakasana)
3. Side Plank (Vasisthasana)
4. Upward Facing Dog (Urdhva Mukha Svanasana)
5. Child’s Pose (Balasana)

For Advanced:

1. Sun Salutation (Surya Namaskar)
2. Plank Pose (Phalakasana)
3. One-Legged Plank (Eka Pada Phalakasana)
4. Crow Pose (Bakasana)
5. Wheel Pose (Urdhva Dhanurasana)

FAQs

• How long should I hold Plank Pose?
  Aim for 20-30 seconds, gradually increasing as your strength improves.
• Can I do Plank Pose if I have wrist pain?
  Yes, consider using a block or performing the pose on your forearms.
• Is it normal to feel shaky in Plank Pose?
  Yes, shakiness indicates your muscles are working. With practice, the shakiness should decrease.
• How can I avoid back pain in Plank Pose?
  Engage your core and avoid letting your hips sag to protect your lower back.
• What should I do if my hips keep sagging in Plank Pose?
  Focus on engaging your core and glutes to lift your hips in line with your body.
• Can Plank Pose help with back pain?
  Yes, by strengthening the core and back muscles, it can improve posture and alleviate back pain.
• How can I make Plank Pose easier?
• Perform the pose on your knees or use a chair for support.
• Is Plank Pose safe during pregnancy?
  Yes, with modifications like using a wall for support and avoiding pressure on the abdomen.
• What muscles should I engage in Plank Pose?
  Engage your core, shoulders, arms, and legs for stability and strength.
• How often should I practice Plank Pose?
  Incorporate Plank Pose into your practice 3-4 times a week for best results.

Conclusion

Mastering Plank Pose (Phalakasana) can significantly enhance your strength, stability, and overall fitness.

By practicing regularly and following the guidelines provided, you can safely enjoy the numerous benefits this powerful pose offers.

For more yoga poses and detailed guides, visit our yoga poses library.

Namaste