Plank Pose - Phalakasana/Kumbhakasana

Arm Strength9.2
Core Stability8.5
Warrior Points!10
A plank a day keeps the doctor away!

Plank Pose - Information

I think I must be one of the few that just LOVE plank pose! I love everything about it but especially how you can feel whilst doing it. You can feel lots of things whilst doing it yet I feel like a strong warrior, full of determination and immense joy.

You do need upper body strength to achieve Plank Pose safely. If your arms are shaking and the face is in pain, do one thing for me. Stop. Go easy on yourself and use the knees until you are ready. Don't lock the arms as then it is just your bones holding you and likely juddering in an unhealthy manner. You want to be working the muscles. The best way to do this is to make sure you have softness in the elbows. Also try and find a full inhale and release in the breath.

I often like to repeat Plank Pose or add it into a flow. I mention the Sun Salute in the instructions, yet experiment adding it into other flows as it is a great dynamic pose!


Plank Pose -  Instructions Step-by-Step

Step 1

You may be coming to this from all fours, from downward facing dog or from another position. It is good to try variations of arrival! You are also likely to encounter Plank Pose in your Sun Salutation, if you practice these. You are aiming for a long body, with the arms shoulder distance apart. The feet are no wider than hip distance. The hips are not high or low, yet in line. You are like the plank of wood, from shoulders to heels. Head is in line with the spine.

Step 2

Draw in the abdominal muscles a little to support the lower back and to remind you of your core strength. Maintain comfortably long breathing.

Step 3

If you need to, lower to the knees or Child's Pose for a rest. Or, hold a while longer, you can be the judge of this. Child's pose after completion is a lovely rest position.



  • Strengthens arms
  • Utilises and strengthens wrists
  • Opens the back
  • Builds power in the breath
  • Improves core power


Carpal tunnel syndrome and shoulder injury.


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