Forearm Plank

Phalakāsana sur avant-bras

Read what the gnome says

Forearm Plank! From plank, lower onto the forearms with the elbows under the shoulders. Body in one long line, core firm, glutes tight. Don't let the hips sag or lift. Gaze down. Breathe steadily, strong and steady gnome.

Works on Abdominals · Shoulders · Quadriceps

How to do it

1. Come onto hands and knees, then lower onto the forearms, elbows under the shoulders.
2. Step the feet back and lift the knees, body in one long line.
3. Draw the belly in, lengthen through the crown and heels and hold.

Common mistakes

• Don’t let the hips sag or pike up.
• Don’t let the shoulders sink into the floor.
• Don’t hold the breath.

Benefits

• Strengthens the abdominals and deep core.
• Supports the lower back and posture.
• Makes other poses feel steadier.

Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.

Suggest a correction

In ready-made sequences

Core Spark 5 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• Bent-Knee BoatBeginner
• Bird Dog (Balancing Table)Beginner
• Boat Pose with StrapBeginner
• Knee-Down Low PlankBeginner
• Knee-Down PlankBeginner
• Kneeling Side PlankBeginner