Plank pose - Phalakasana
Another very common pose that you will find in most yoga classes is the plank position. You will often flow through this pose as a part of a sun salutation, and often as a standalone pose for the always important core strengthening. Apart from being an amazing boost to our core muscles and important stabilising muscles which helps to protect our lower back from strain and overuse, practicing this pose regularly also strengthens our upper back, shoulders, arms and wrists.
How to:
Make friends with your plank!
Benefits include but not limited to: Strengthening hands, wrists, arms, shoulders and core - what more can you ask for from one pose!
Start in table top pose, on hands and knees, with hands positioned underneath shoulders, and knees stacked underneath hips.
Rotate your shoulders externally - meaning bring the creases of your elbows facing forward, so if you were to bend your arms your elbows would point straight back to your toes.
Spread your fingers wide and bring awareness into the base of your fingers and palms up through your arms and into your upper back between your shoulder blades - don’t let your chest sink down, push/lift up strong activating your upper back muscles.
Bring your spine into a neutral position and activate your core - don’t let your hips or your lower back sink down, think strong through your abdominal muscles!
Maintaining this awareness and strength through your hands, arms, shoulders and core take a big step back with each leg and press into your toes.
Alignment goal is to aim for a straight line from ankles-hips-shoulders.
Don’t forget to breathe!
Common Mistakes
Sinking your weight into your wrists or letting your shoulders/chest collapse down. Quick fix: stay strong through your hands, arms, shoulders and upper back. Push down through your hands and lift up through your upper back/chest!
Arching through lower back/hips sinking down. Quick fix: stay strong through your core, roll those hips back and in until you can feel your lower abdominal muscles kick in and get back to your neutral powerful position.
Pushing through pain. Quick fix: shaking and challenging is good, pain is bad! If you feel any pain or discomfort through your lower back stop immediately. Use a mirror or grab a buddy to check your alignment and try again, or lower your knees until you are ready to support yourself on your toes.
Modifications
If being on your toes is not within your practice yet, or you can’t maintain your good form and alignment on your toes, after stepping your feet back drop your knees to the ground.
If being on your knees is too intense and not within you practice yet, stay in table top position with your knees stacked underneath your hips and practice finding your alignment and strength through your hands, arms, shoulders, and core from this more supported/safe position.
It’s more important to listen to your body and start where ever you are up to, remember change only happens with consistency, with the goal being a lifelong practice, there is no need to rush through the journey. It will be all the more rewarding practicing safely and effectively when you do eventually get those knees off the ground!
For sensitive wrists
If you have sensitive wrists you can try using a block, or a wedge underneath your hands to decrease the angle required on your wrists.
Forearm plank is a great option too. Follow how to directions as above, except instead of having wrists stacked below shoulders, your forearms will be flat on the ground with your elbows stacked directly beneath your shoulders.
As always, stop immediately and gently come out of the pose if there is any pain or discomfort and seek advice from your healthcare professionals if any pain persists.
Do you have questions? I want to hear them!
I love talking/teaching/demonstrating all things Yoga, stretching and alignment - in fact I'm a bit obsessed! Feel free to always ask questions at the end of class, (usually you are not the only one thinking the same thing!) leave a comment, or find ways contact me here.