Traditional
Forearm Plank Pose
Phalakasana Variation
Stack shoulders over forearms and hold the body in one long line.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Forearm Plank Pose
- Lower down onto the forearms with the elbows under the shoulders. Step the feet back one at a time. Lift the body into one long line from head to heels. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Forearm Plank Pose
- Lower the knees to the floor. Release the body back to a tabletop or forearm rest. Pause in a neutral position for a moment before continuing.