Plank Pose
Plank builds the strength needed for arm balances and vinyasa transitions.
- Level
- Intermediate
- Family
- Core
- Hold
- 3–10 breaths
- Works
- Core, shoulders, arms, wrists
- One long line
- Push the floor away
Step by step
How to do Plank Pose
Begin Begin in Tabletop.
- 01
From Tabletop, step the feet back one at a time.
- 02
Hands under shoulders, fingers spread.
- 03
Form a straight line from head to heels.
- 04
Draw the navel in; press the floor away.
- 05
Press back through the heels.
- ↩
Coming out. Lower the knees to the mat, or lower down to Chaturanga.
Breath
Steady breaths; avoid holding.
Focus
Core and arm strength
Why practise it
Builds core, shoulder and arm strength.
Alignment & cues
Shoulders over wrists; hips in line with shoulders and heels.
Teacher’s cues
- “One long line”
- “Push the floor away”
Common mistakes
Hips sagging or piking; shoulders collapsing.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Kneeling Plank; forearm Plank.
Variations
- Side Plank
- Leg lifts
Props
- Yoga mat
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Modify with wrist or shoulder injuries.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Phalaka means plank or board; a modern vinyasa staple.
Questions
How long should I hold Plank?
Hold with good form; quality matters more than duration.