Posted by on 8/15/2021 to
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Plank Pose
(Phalakasana)
Name: Plank
Sanskrit: Phalakasana
Pronunciation: Fal-ack-AHS-anna
Pose Level: Intermediate
Step-by-Step:
• Lie on your stomach and bring your elbows and forearms to rest on the floor. Make sure your elbows are perpendicular to the floor and below your shoulders;
• Get strong on your forearms, contract your abs and synergistically lift your whole body. Distribute the weight load between your forearms, abdomen and toes, until you form a straight line from head to toe;
• Keep your legs straight and slightly spread, do not bend your knees;
• Bring the neck in line with the rest of the body and fix a point on the ground;
• Actively contract abdominals and buttocks;
• Don't rotate your hips and lift your pelvis, try to stay in line with your back;
• Don't move your shoulders, stay in line with your elbows;
• Do not close and curve the shoulder blades and do not yield with the trunk downwards;
• Do not arch your back, stay in the position of the board;
• Remains in the correct position assumed for the predetermined duration.
Benefits:
• Improve body balance and posture
• It strengthens the abdomen, i.e. the spine, shoulder bones, pelvis and joints
• Improves the flexibility of the body
• It reduces abdominal fat and makes the tummy tight
• Reduces back pain
Pose Modifications
Kneeling plank
Get into a plank position, lean on your forearms, bend and rest your knees on the ground. Tighten your abs and stay in place for as long as you can or set.
Side Plank
Lie on one side of the body with your legs straight and the forearm perpendicular to the body. Activate the abdominals and slowly raise the body so as to remain in balance only on the feet and forearm (you can do it with your legs together or with one leg in front and one behind). Hold the position for as long as you can or set. The exercise can also be done with the arm outstretched.
Contraindications:
• If you suffer from carpal tunnel
• If you are injured in your wrists, elbows or shoulders. These areas are exerted a lot in this asana.
• If you are pregnant
• In all these cases avoid this asana.
Poses Commonly Transitioned too:
Chaturanga Dandasana, Downward Facing Dog
Poses Commonly Used Before Hand:
Forward Fold