Phalakasana

 Plank exercises usually fall under the beginner’s yoga pose and have multiple benefits. For beginners, the yoga plank pose and its variations are strongly recommended to help build stamina and core body strength for practicing the advanced yoga poses. Plank pose forms an essential part of Surya Namaskar (sun salutations) too.

phalaka: “plank” “board” or “bench”; āsana: “posture”

Although the Plank Pose is a simple and basic pose, still you should be very careful while performing it. Here are a few things that you should keep in mind while practicing this pose.

Procedure to Practice Phalakasana

1. From downward-facing dog, shift your torso forward to parallel with the ground, aligning the shoulders over the wrists and the arms perpendicular to the floor.
2. Spread your fingers and press firmly into the bases of your index fingers and thumbs. Draw your outer arms in as you firm and broaden your shoulder blades.
3. Reach your chest forward and your heels back.
4. Engage your legs and core to support the weight of your pelvis.
5. Keep your gaze straight down so that the back of the neck is long and comfortable.
6. Hold the pose for as long as is comfortable with smooth, easy breathing, working your way up to a 60-second hold

Benefits of Practicing Phalakasana

Helps Build Body

Phalakasana is an excellent pose for building core muscle strength. It increases your stamina and enhances your metabolism by focussing on all four stomach muscles, i.e., abdomen, transverse abdominis, internal and external obliques. It also tones your core and abdominal muscles and reduces belly fat.

Effective respiration

This asana engages the muscles in your neck, shoulder, biceps, triceps, lower back, knee, hamstrings, calves, hips and quadriceps. It also exercises your chest muscles and improves the functioning of your respiratory system.

Bone Health

Regular practice of this asana creates new bone tissue. This strengthens your bones and makes them healthier.

Boosts Energy

It allows you to accumulate external and internal heat, which gives your body a boost of energy.The Plank Pose alleviates insomnia, migraines, menopause and osteoporosis. It also reduces stress.