Pose Breakdown: Plank - Yoga Tutorial

Plank Pose (Phalakasana) is a strong and active pose that is one of the best exercises you can do for core strength. It will tone your body from head to toe, improve your posture over time, and even boost your metabolism. Involving a solid, steady hold, you’ll need to keep your core and glutes engaged throughout to enjoy the full benefits of this pose. You’ll also want to avoid sagging your hips, arching your back, and straining your neck by tilting your head up.

Looking for a class to put your Plank into practice? Try Jacy Cunningham’s Plank Power on Alo Moves. Already mastered Plank and you’re looking for something to spice up your routine? Try these 20 Side Plank variations.

Learn how to do Plank pose (Phalakasana) with this step-by-step tutorial from Alo Moves instructor
Dylan Werner.

Benefits of Plank Pose

  • Builds strength in the entire body, including core, chest, shoulders, back, and legs

  • Improves your posture

  • Reduces back pain over time

  • Improves balance

  • Decreases risk of back injury

  • Boosts metabolism

How to Do Plank Pose

1.

Start on your mat on all fours. Place your hands underneath your shoulders roughly shoulder-distance apart. Align your knees underneath your hips.

2.

Wrap your triceps back to create external rotation ensuring your elbows are facing the back of the room. You’ll then squeeze your hands together slightly to engage into your chest and press down through your inner hands.

3.

Lift your knees and extend your legs, and create scapular protraction by separating the shoulder blades and lifting up through the center of the heart.

4.

Squeeze your inner thighs together, tuck your tailbone under slightly, and engage your core.

5.

Bring your gaze down or slightly forward, but avoid creating tension in your neck by tilting your head up.

Plank Modifications

  1. If you’re new to Plank and still working on core strength, you can modify this pose by doing it at an incline, by bending your knees, or by doing a Forearm Plank.

  2. To add more of a challenge to your Plank, you can do Plank with a leg lift, Plank with an arm lift, or switch between a Forearm Plank and standard Plank.

Plank Pose Contraindications

  • Shoulder injury

  • Wrist injury

  • Low or high-blood pressure

  • Carpal tunnel syndrome

Prep Poses for Plank

  1. Chaturanga

  2. Downward Dog

Liked this Plank tutorial? Kickstart your home yoga practice with a free two-week trial to AloMoves.com.

 
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