Plank Pose

Plank Pose, or Phalakasana, is a fundamental pose in yoga that helps build strength and endurance in the core, shoulders, arms, and legs. This pose is excellent for those looking to strengthen their core muscles and improve posture while linking breath with body control.

Correct Technique for Plank Pose

To perform Plank Pose correctly, follow these steps:

  1. Starting Position: Start on all fours with your hands directly under your shoulders and your knees under your hips. Spread your fingers wide to create a strong base.
  2. Lift the Knees: Lift your knees off the ground and extend your legs back so your body forms a straight line from head to heels.
  3. Activate Core: Pull your navel in towards your spine and keep your abdomen engaged to prevent your hips from sagging or rising too much.
  4. Shoulders Stable: Keep your shoulders above your wrists and ensure that your shoulders do not collapse. Maintain a neutral neck position by looking down towards the floor.
  5. Hold the Pose: Stay in Plank Pose for 20-60 seconds, depending on your strength, and remember to breathe calmly and evenly.

Adriene provides an easy-to-follow guide to performing Plank Pose with correct body alignment and strength.

Common Mistakes and How to Avoid Them

Although Plank Pose may seem simple, there are several common mistakes to be aware of:

  • Lowered Hips: Avoid allowing your hips to sag, as this can strain your lower back. Maintain a straight line from shoulders to heels.
  • Excessive Pressure on the Wrists: If your wrists feel strained, try spreading your fingers wide and actively pressing through your fingertips to distribute the weight.
  • Unstable Shoulders: Keep your shoulders stable by drawing your shoulder blades down towards your back and away from your ears.

A beginner-friendly video that helps avoid the most common mistakes in Plank Pose and improve technique.

Modifications and Variations of Plank Pose

If you want to modify or make Plank Pose more challenging, you can try these variations:

  • Kneeling Plank: If you are a beginner or need less strain, you can keep your knees on the ground while still working on core strength.
  • Side Plank: To increase the challenge, you can transition from regular Plank Pose to Side Plank by lifting one arm towards the ceiling and rotating your body to one side.
  • Dynamical Plank: Try alternately lifting your right and left legs off the ground to increase intensity and challenge balance.

This video showcases variations of Plank Pose that help strengthen the core and improve body control.

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