The Plank Pose, also known as "Phalakasana" in yoga, is a foundational exercise that strengthens the core, arms, and shoulders. Here's how to perform it:
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Start Position: Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
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Extend Legs: Step your feet back one at a time, extending your legs fully so that your body forms a straight line from your head to your heels. Your toes should be tucked under.
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Engage Core: Tighten your abdominal muscles by pulling your belly button toward your spine. This helps to maintain the straight line in your body and protect your lower back.
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Align Shoulders and Wrists: Ensure that your shoulders are directly over your wrists, and spread your fingers wide to distribute your weight evenly across your hands.
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Maintain Position: Keep your gaze slightly ahead of your hands to keep your neck in line with your spine. Hold the pose, breathing deeply and steadily.
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Duration: Start by holding the plank for 20-30 seconds and gradually increase the time as your strength improves.
Tips:
- Avoid letting your hips sag or lift too high.
- Keep your body as straight as possible.
- If you need to modify, you can drop your knees to the mat while maintaining the straight line from your head to your knees.
The Plank Pose is excellent for building overall strength and stability in the body.