Plank (Phalakasana)

Type: Balance

Level: Beginner

Steps:

From table top pose, straighten out the legs behind. Keep the arms straight and make sure the head, torso and legs form a straight line.

Props & Assistance:

Knees can rest on the ground once it becomes too difficult to hold this pose.

Variations:

•Dolphin plank •Can be done on the knees (simplified option)

•3 legged plank (one leg raised)

Preparatory poses:

•Downward dog •Chaturanga Plank •Prepare for dolphin plank

•This pose is part of a vinyasa flow sequence

Follow up poses:

•Downward dog

•Chaturanga Plank

Benefits:

•Calms the brain and helps relieve stress and mild depression •Stretches the shoulders, hamstrings, calves, and arches •Strengthens the arms and legs, core and spine •Helps prevent osteoporosis •Tones the abdomen

Caution/Avoid:

•Shoulder problem •Neck problem •Carpal tunnel syndrome

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.