Category: Arm balances
Level: beginner
Hold: 15–60 seconds
Type: Asana
Breath: Breathe evenly in and out through the nose — don't hold your breath while you hold the pose.

Plank Pose

Phalakasana — "plank posture"

Also known as: High Plank, Top of a Push-Up

The top of a push-up, held: one straight line from heels to head with your whole core working. Simple to set up, honest work to hold well.

Step by step

1Start on hands and knees with your wrists directly under your shoulders.
2Spread your fingers wide and press down through your knuckles, especially the base of the index fingers.
3Step both feet back until your legs are straight and your body forms one line from heels to head.
4Push the floor away so your upper back broadens rather than sagging between the shoulder blades.
5Draw your navel gently toward your spine and squeeze your thighs so your hips neither pike up nor droop.
6Reach back through your heels, keep the back of your neck long, and gaze slightly ahead of your hands.
7Breathe steadily and lower your knees the moment your lower back starts to sag.

· Lower your knees to the mat, keeping your hips in line from knees to head
· Place your hands on blocks or the edge of a sturdy chair to reduce load on the wrists
· Come onto your forearms if your wrists complain

Take care with wrist injuries or carpal tunnel symptoms — try forearm plank or fists instead of flat palms
Approach cautiously with shoulder injuries; keep the hold short or skip it if it aggravates anything

This is general practice guidance, not medical advice. If something hurts, ease out of it.

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