Plank Pose

Phalakāsana

Read what the gnome says

Plank Pose! Hands under the shoulders, legs long, body in one straight line from head to heels. Core firm, glutes tight, press the floor away. Don't let the hips sag. Breathe steadily. Strong as an oak, gnome.

Works on Abdominals · Deltoids · Quadriceps

How to do it

1. Come onto hands and knees with the wrists under the shoulders.
2. Step the feet back and lift the knees, body in one long line from crown to heels.
3. Press the floor away, draw the belly in and hold, breathing steadily.

Common mistakes

• Don’t let the hips sag or pike up.
• Don’t let the shoulders collapse toward the ears.
• 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
• Forearm PlankBeginner
• Knee-Down Low PlankBeginner
• Knee-Down PlankBeginner