Phalakasana or Kumbhakasana - Plank Pose

Type: Core Strength Pose
Level: Beginner
Use: Foundation for Arm Balances
Sanskrit Meaning: Phalaka = Plank or Kumbhak = Breath Retention, Asana = Posture

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Benefits

STRENGTHENS ABDOMINALS

STRENGTHENS SHOULDERS AND ARMS

STRENGTHENS GLUTES

HOW TO DO PLANK POSE / PHALAKASANA / Kumbhakasana WITH PROPER FORM

COMMON MISTAKES IN PLANK POSE / PHALAKASANA / kumbhakasana

TO AVOID

  • DUMPING WEIGHT ON WRISTS

  • FINGERS TOGETHER

  • SHOULDERS TOO FAR AHEAD OF WRISTS

  • CHEST CLOSED

  • SHOULDERS SHRUGGED

  • CORE INACTIVE

  • GLUTES TOO HIGH or GLUTES TOO LOW

  • NOT A STRAIGHT LINE FROM SHOULDERS TO HEELS

PROPER ALIGNMENT FOR PLANK POSE / PHALAKASANA / kumbhakasana

TO TRY

  • WEIGHT EVENLY SPREAD THROUGH HANDS

  • WRISTS IN LINE WITH SHOULDERS

  • CHEST OPEN

  • SHOULDERS AWAY FROM EARS

  • ABS ENGAGED

  • GLUTES IN LINE WITH UPPER BODY

  • STRAIGHT LINE FROM SHOULDERS TO HEELS