Phalakasana (Plank Pose)

Phalakasana is an arm balancing asana in Hatha and Vinyasa Yoga.

Overview

Phalakasana, or Plank Pose, is a foundational arm balance that builds core strength and stability. The name comes from Sanskrit “phalaka” meaning board or plank and “asana” meaning seat. The pose resembles a straight wooden plank, requiring full-body engagement.

Method/Content

From a tabletop position, the practitioner steps the feet back one at a time until the body forms a straight line from the crown of the head to the heels. The hands are placed directly under the shoulders with fingers spread wide for a stable base. The core engages strongly, the tailbone lengthens toward the heels, and the thighs lift away from the floor. The shoulders draw away from the ears, and the gaze remains slightly forward of the hands. The body remains rigid and motionless, resisting any sagging in the hips or lower back.

Purpose/Benefits

Phalakasana strengthens the arms, wrists, shoulders, and core while building endurance and muscular stability. It improves posture, develops body awareness, and prepares the body for more advanced arm balances. The pose is believed to build internal heat, improve metabolism, and strengthen the bones.

Verification Notes

• A foundational pose in Vinyasa and Power Yoga
• Often used as a transitional pose or held for strengthening
• Can be modified on the knees for beginners