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Phalakasana – Plank Pose
Phalakasana, or plank pose, is a beginner level position that aims to stretch your arms, wrists, abdomen and spine.
The health benefits associated with the phalakasana pose include stretching and strengthening the core, upper body and lower back muscles and ligaments as well as aligning the spine.
However, if you have recently suffered from any arm, shoulder or lower back injuries then you should always consult a doctor before attempting the position. If possible, always arrange to learn this position under the supervision of an experienced teacher.
Instructions for Phalakasana
From the Standing Forward Bend (Uttanasana), re-position your feet into a press-up position (approximately 3-5 feet in distance)
With straightened arms, press your palms into the floor. Spread your palms wide apart, making sure that the middle fingers are pointing forward
Position the coccyx (tailbone) underneath – so the legs, torso and hips are aligned as one straight line
Align your neck and the crown of your head with your spine and keep the toes fo your feet with the heels pressed back. This is so the alignment can continue as one straight line along the appendages
Maintain mental focus as you slowly inhale and hold for approximately 5 seconds before exhaling. Repeat this breathing technique throughout the pose (which can last for as long as required)
To dismount from the position, bend both knees towards the floor to enter into the Child’s Pose (Balasana) and rest
Required Preparatory Poses
Follow-Up Poses Include:
Synonyms of Balasana: Adho Mukha Dandasana, Kumbhakasana, Santolasana