Intermediate Core Prone Hatha

Plank Pose

Phalakasana फलकासन

Plank builds the strength needed for arm balances and vinyasa transitions.

Level: Intermediate
Hold: 3–10 breaths
Focus: Core and arm strength
Steps: 5 cues · ~1 min

Add to a sequence ♡ Sign in to save

One long line
Push the floor away

WorksCore · shoulders · arms · wrists

Step by step

How to do Plank Pose

StartBegin in Tabletop.

1
From Tabletop, step the feet back one at a time.
2
Hands under shoulders, fingers spread.
3
Form a straight line from head to heels.
4
Draw the navel in; press the floor away.
5
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 & common mistakes

Aim for Shoulders over wrists; hips in line with shoulders and heels.

Teacher’s cues

“One long line”
“Push the floor away”

Watch out for

Hips sagging or piking; shoulders collapsing.

Make it yours

Easier, harder, supported

Easier

Kneeling Plank; forearm Plank.

Variations

Side Plank
Leg lifts

Props

Yoga mat

In a sequence

Where it fits in a flow

Good to know

Questions

How long should I hold Plank?

Hold with good form; quality matters more than duration.

In the tradition

Phalaka means plank or board; a modern vinyasa staple.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.