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Forearm Plank Pose: Phalakasana Variation | Traditional

Forearm Plank Pose placeholder graphic

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

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.