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Plank Pose: Phalakasana | Traditional

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 Plank Pose

Start on hands and knees or from Downward Dog. Step the feet back until the shoulders stack over the wrists. Hold the body in 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 Plank Pose

Lower the knees or transition back to Downward Dog. Release the body out of the straight-line hold. Pause in a neutral position for a moment before continuing.