Phalakasana or Kumbhakasana - Plank Pose

Type: Core Strength Pose
Level: Beginner
Use: Foundation for Arm Balances
Sanskrit Meaning: Phalaka = Plank or Kumbhak = Breath Retention, Asana = Posture

Benefits

STRENGTHENS ABDOMINALS

STRENGTHENS SHOULDERS AND ARMS

STRENGTHENS GLUTES

HOW TO DO PLANK POSE / PHALAKASANA / Kumbhakasana WITH PROPER FORM

COMMON MISTAKES IN PLANK POSE / PHALAKASANA / kumbhakasana

TO AVOID

• DUMPING WEIGHT ON WRISTS

• FINGERS TOGETHER

• SHOULDERS TOO FAR AHEAD OF WRISTS

• CHEST CLOSED

• SHOULDERS SHRUGGED

• CORE INACTIVE

• GLUTES TOO HIGH or GLUTES TOO LOW

• NOT A STRAIGHT LINE FROM SHOULDERS TO HEELS

PROPER ALIGNMENT FOR PLANK POSE / PHALAKASANA / kumbhakasana

TO TRY

• WEIGHT EVENLY SPREAD THROUGH HANDS

• WRISTS IN LINE WITH SHOULDERS

• CHEST OPEN

• SHOULDERS AWAY FROM EARS

• ABS ENGAGED

• GLUTES IN LINE WITH UPPER BODY

• STRAIGHT LINE FROM SHOULDERS TO HEELS

Yoga Poses A - Z

dolphin Pose - Ardha Pincha Mayurasana

Downward facing dog pose - Adho Mukha Svanasana

easy pose - Sukhasana

Extended triangle pose - utthita trikonasana

Mountain pose - tadasana

plank pose - phalakasana

seated forward fold - paschimottanasana

staff pose - dandasana

squat pose - malasana

tree pose - vrksasana

upward facing dog pose - urdhva mukha svanasana

Warrior 1 Pose - Virabhadrasana I

Warrior 2 Pose - Virabhadrasana II