How To Do Plank Pose (Phalakasana)

Plank Pose (Phalakasana) is your thing, if you are looking for a way to strengthen your core and improve your overall fitness. Look no further! This simple yet challenging yoga pose is a great way to engage your entire body and build strength from the inside out.

In this article, I’ll guide you through the steps of how to do the posture correctly, including warm-up exercises and alignment tips. We’ll also explore advanced variations and modifications so that you can tailor the pose to your own fitness level.

By incorporating plank pose into your regular workout routine, you’ll be on your way to a stronger, healthier body in no time. So let’s get started!


Step-by-step Instructions

Here are the step-by-step instructions to perform Plank Pose (Phalakasana):

  • Begin by coming onto your hands and knees on your mat. Align your wrists directly under your shoulders, and your knees directly under your hips.
  • Step your feet back one at a time, straightening your legs and extending them behind you. Your body should form a straight line from your head to your heels.
  • Engage your core muscles by drawing your navel in towards your spine. This will help stabilize your body in the pose.
  • Press firmly through your hands and spread your fingers wide for a solid foundation. Distribute the weight evenly between your hands and your toes.
  • Keep your neck in line with your spine, avoiding any sagging or excessive lifting of your head.
  • Draw your shoulder blades down your back and away from your ears, maintaining a strong and stable upper body.
  • Engage your thigh muscles to lift your kneecaps and activate your leg muscles.
  • Maintain a steady and even breath throughout the pose, avoiding holding your breath.
  • Hold the pose for 30-60 seconds, or as long as you feel comfortable. If you’re a beginner, start with shorter durations and gradually increase your hold time.
  • To release the pose, gently lower your knees back down to the mat.


  • Focus on maintaining a straight line from your head to your heels, avoiding any excessive sinking or lifting of the hips.
  • Keep your core engaged throughout the pose to support your lower back and create stability.
  • If you experience discomfort or strain in your wrists, you can modify the pose by coming down onto your forearms, creating a forearm plank.
  • Keep your breath flowing steadily and evenly, allowing it to support your stability and focus.
  • Regular practice will help build strength in your core, arms, and legs.

Benefits of Phalakasana

  1. Strengthens the Core Muscles: The pose requires you to engage your entire core, including your abs, back, and hips, to maintain proper alignment and balance. As you hold the pose, you’ll build strength and endurance in these muscles, leading to improved posture and balance.
  2. Improves Balance and Stability: This pose challenges your balance and strengthens your stabilizer muscles, which are essential for maintaining proper alignment and preventing injuries.
  3. Boosts Metabolism: The pose engages multiple muscle groups, which burns calories, increases heart rate, and boosts metabolism.
  4. Enhances Flexibility: Stretches and strengthens the muscles of the shoulders, hamstrings, and calves, leading to improved flexibility and mobility.
  5. Reduces Back Pain: Strengthens the muscles of the back and helps prevent spinal compression, leading to a reduction in back pain.
  6. Builds Upper Body Strength: Targets the upper body muscles, namely the arms, shoulders, and chest, helping to build upper body strength.
  7. Improves Mental Focus: It requires mental focus and concentration to maintain proper form and alignment, leading to improved mental clarity and focus.  for Core Strength
Plank Pose / Canva
Yoga Pose

Preparatory for Plank Pose: Warm-up and Alignment

Before jumping into the main exercise. Take some time to warm up your body and ensure proper alignment for a safe and effective plank practice.

Start by standing tall with feet hip-width apart, shoulders relaxed, and arms resting at your sides. Take a few deep breaths and visualize yourself succeeding in this pose.

Then, begin the preparatory work by stretching out your wrists and shoulders. Since they will be supporting a significant amount of weight during the asana.

Place both hands on the ground with fingers spread wide, middle finger pointing forward, and thumbs pointing towards each other.

Make sure that your wrists are directly under your shoulders to avoid putting any unnecessary strain on them. Engage your thigh muscles by squeezing them together while keeping both legs straight.

Lastly, engage your back muscles by drawing shoulder blades down towards the hips to create stability in the upper body. With these warm-up exercises completed, you will reduce any risks of injury while also strengthening key muscle groups essential for maintaining proper form throughout the entire posture.

Advanced Variations and Modifications for Plank Pose

Let’s take your core strength to the next level with advanced variations and modifications for the posture. These variations can challenge your arm and shoulder muscles, improve balance, and enhance core strength.

For instance, you can lift one leg while holding the plank position to activate more muscles in your hips and glutes.

Alternatively, try transitioning into side planks. By rotating your body sideways and lifting one arm towards the ceiling while shifting weight onto one hand. This variation targets different parts of your core muscles than traditional plank exercises.

Incorporating these advanced techniques can be intimidating at first, but with proper instruction and practice, you can feel confident enough to add them to your fitness routine. Don’t forget that modification is always an option if a variation feels too challenging or painful.

By committing to these advanced variations, you will not only strengthen your core but also increase overall body awareness and control. So let’s get started on our journey towards a stronger mind-body connection!

Incorporating Plank Pose into Your Fitness Routine

Incorporating the plank into your fitness routine can be a game changer. This pose is perfect for strengthening your core and improving overall body control, making it a valuable addition to any workout.

Whether you are a beginner or an experienced fitness enthusiast, the step-by-step process of mastering this pose is worth it.

One of the main benefits of incorporating this asana into your fitness routine, is that it strengthens your spine and core muscles. As you hold yourself up in this position, you engage all the muscles in your abdomen, back, shoulders, and arms.

This increased strength not only helps improve posture but also reduces lower back pain and prevents injuries during other exercises. So why not try incorporating into your next workout? Your body will thank you!

Frequently Asked Questions

How long should I hold the plank pose for?

When it comes to holding the posture, it’s important to find a balance between challenging yourself and not pushing too hard. On average, I recommend starting with holding the pose for 20-30 seconds and gradually increasing your time as you become more comfortable.

But did you know that some world record holders have held the plank for over eight hours?! Of course, that’s not necessary or even advisable for most of us. The key is to listen to your body and focus on maintaining proper form throughout your hold.

Remember, every second counts towards building strength in your core muscles and improving overall stability. So don’t be afraid to challenge yourself, but also know when to rest and give your body a break. With dedication and consistency, you’ll soon be able to hold it with ease!

Can plank pose help with back pain?

Consult with your healthcare provider before starting any new exercise routine. While it may seem intimidating at first. This pose can actually help strengthen and stabilize the muscles in your core and lower back, leading to improved posture and reduced pain over time.

To get started, begin by aligning your wrists directly under your shoulders and engaging your abs as you lift up into a straight line from head to heels.

Take deep breaths as you hold for several seconds at a time, gradually building up to longer durations as you become more comfortable with the pose.

Remember that it’s important to listen to your body and take breaks if needed. Pushing yourself too hard can actually exacerbate existing injuries or discomfort. With consistent practice and patience, it can be a valuable tool in achieving greater freedom from back pain.

Is it safe to do plank pose during pregnancy?

I understand the importance of staying active during pregnancy. However, it’s important to ensure that you’re doing exercises that are safe for both you and your baby.

But there are a few things to consider. Firstly, if you’re experiencing any complications or have been advised by your healthcare provider not to exercise, then avoid doing this pose.

Additionally, as your pregnancy progresses and your belly grows, you may find it challenging to hold the pose comfortably.

In this case, modify the pose by placing your knees on the ground or using a prop like a block for support. Remember that every pregnancy is unique and what works for one person may not work for another. So always listen to your body and consult with your healthcare provider before starting any new exercise routine.

Are there any alternatives to plank pose for core strengthening?

When it comes to core strengthening, there are a few alternatives, that can help you mix up your routine and challenge yourself in new ways. For instance, the bird dog exercise involves balancing on your hands and knees while extending opposite arm and leg outwards.

This move requires core stability and balance, making it a great option for those looking to spice up their workout. Another alternative is the Russian twist, which involves twisting from side to side while holding a weight or medicine ball.

This move targets the obliques and helps build rotational strength in addition to core stability. With these options (and more) available, you can keep your workouts fresh and exciting while still getting all of the benefits of a strong core.

Plank Pose Yoga / Canva
Yoga Pose


Well, I hope this guide was helpful in teaching you how to properly execute plank pose. Remember, it’s not just about building a strong core. Incorporating this pose into your fitness routine can also improve your posture and overall body stability.

Don’t be discouraged if you find the traditional posture challenging at first – there are plenty of modifications and variations that can help you gradually build strength and endurance. And don’t forget to warm up properly before attempting any exercise!

Talk to your yoga trainer, if there are any contraindications regarding your currend health state.

With practice and perseverance, you’ll soon be able to hold this yoga pose for longer periods of time and enjoy all the benefits it has to offer. So go ahead, give it a try – your body will thank you for it!