Step 1: Setup
Create stable base and activate deep core support.
Phalakasana (Plank)
ā¤Ģā¤˛ā¤ā¤žā¤¸ā¤¨ | Core-Strength Asana practice details from Nirog Yoga
Introduction
Phalakasana is a foundational strength posture training full-body integration with emphasis on core stability.
Key Alignment Cues
- Wrists under shoulders with active hand press.
- Head, spine, and heels in one long line.
- Draw navel gently toward spine.
- Press heels back and crown forward.
Benefits
- Strengthens core, shoulders, and legs.
- Improves scapular and trunk stability.
- Builds endurance for vinyasa transitions.
Precautions
- Lower knees for wrist or lower-back sensitivity.
- Avoid sagging hips to protect lumbar spine.
Modifications
- Knees-down plank variation.
- Hands elevated on stable support.
Common Mistakes
- Hips dropping below shoulder line.
- Shoulders collapsing into wrists.
Practice Rhythm
Recommended hold: 4 to 10 breaths
Breath pattern: Even rhythmic breathing with active core brace.
How to Practice (Step-by-Step)
- From tabletop, step legs back one at a time.
- Align shoulders over wrists and engage core.
- Maintain straight line from head to heels.
- Hold and exit slowly with control.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Maintain structure while breathing steadily.
Step 3: Exit and Reset
Lower knees and rest in Balasana.