Yoga Plank Pose or Phalakasana

Benefits, Contraindications, Tips and How to Do

plank pose phalakasana

English Name(s)
Plank Pose
फलकासन / Phalakasana
phalaka : “plank” “board” or “bench”
āsana: “posture”


The best way to build core muscle strength is through Phalakasana. It increases your stamina and enhances metabolism by focusing on all four stomach muscles, which include the abdomen (or lower back), transverse abdominis belt-like structure that runs along our spine from top of pelvis downward to tailbone; internal obliques pushing away from each side while keeping yourself in balance

This asana is a great way to strengthen all of your major muscle groups while also engaging the neck and back muscles. The plank pose can alleviate insomnia, migraines, menopause, and osteoporosis because it creates new bone tissue that strengthens bones! You can improve how well you stand up straight by practicing this simple yet effective posture move daily. It also works to improve blood flow throughout one’s body by engaging their chest cavity as well! The increased oxygen intake will provide you with more energy.

Planking is a great way to strengthen the core muscles and improve your posture. The results of this study show that plank exercises are related both to where you’re placing your hands (whether they’re next-to or far away from yourself) as well what kind of position it creates for each muscle group involved in order to make sure all areas get worked equally hard with benefits like stronger abs, low back pain relief, etc., even if they don’t have any specific medical issues going around!

Muscle Focus

Plank Pose focuses on several muscles such as

  • Core Muscle Group (Transverse Abdominis, Rectus Abdominis, Internal and External Obliques, and Multifidus)
  • Arm muscles (Deltoids, Biceps & Triceps)
  • Back Muscles (Rhomboids)
  • Leg Muscles (Glutes, Tibialis Anterior)

Ideal For Health Conditions

  • People who are looking to lose body fat.
  • For those who want to tone up and strengthen their muscles.
  • Core activation.
  • Prevention of Back Ache.

Top 10 Benefits of Plank Pose

benefits of plank pose phalakasana

1.  Plank Pose is an Excellent Pose for Building Core Muscle Strength

It increases your stamina and enhances metabolism by focusing on all four stomach muscles, which include the abdomen (or lower back), transverse abdominis, external and internal obliques

2.  Plank Pose Helps to Tone up Different Body Muscles

Plank Pose helps to activate and tone major muscles of the body such as  the neck, shoulder, biceps, triceps, lower back, and knee muscles

3.  Regular Practice of Plank Pose Helps to Create New Bone Tissue

Plank Pose is an effective exercise that helps to develop bone density in the arms, back, and legs.

4.  Plank Pose also Improves Posture

  It also helps to improve your posture by strengthening the muscles of the spine and back.

5.  Plank Pose is very Beneficial in Various Lower Back-Related Conditions

Plank Pose is beneficial for people who suffer from lower back pain, sciatica or herniated discs because it increases strength in these areas and makes them stronger over time. As a result, there will be less pressure on spinal nerves which may lead to improved mobility in the legs and feet.

6.  Plank Pose can help Relieve Stress Levels

It is due to its grounding nature as well as being an excellent pose for energizing yourself when feeling fatigued or down about something that happened during your day at work or school etc. Being grounded means you are more likely not to act impulsively but rather see things through a different perspective before taking action.

7.  The Plank Pose Alleviates Insomnia

 by balancing the parasympathetic nervous system response, which we need for deep rest. The pose refreshes body muscles by restoring blood flow and re-energizes us as it stimulates hormones such as thyroxine.

8.  Plank Pose helps to Alleviate Menopause Symptoms

The plank is a great exercise for working your core strength, and it can be helpful in alleviating some of the symptoms of menopause. The plank helps to build muscle mass quickly, and it is a good way to improve your balance and stability. It can also help to increase your flexibility. If you are looking for an effective

9.  Plank Pose also Aids in Digestion

The plank pose is also helpful in improving digestion. When you hold the pose, it helps to massage your digestive organs and stimulate peristalsis. This can help to improve your overall digestion and elimination.

10. Plank Pose Helps Reduce Stress Levels

The plank pose is a great way to reduce stress levels. It helps to calm the mind and body. It can also help to prevent heart disease, high blood pressure, diabetes, depression, osteoporosis and other age-related diseases. It can also help to improve your overall sleep quality and prevent insomnia.


The Plank Pose is simple yet challenging. It requires focus and concentration, which are qualities that many people with anxiety disorder struggle to achieve in their everyday lives; therefore this pose should not be practiced by them! People who have carpal tunnel syndrome may also find it difficult as they will have considerable stress on elbows or wrists when performing the Asana (pose). Also, do not practice the pose if you have a recent or chronic injury to your arms, shoulders, wrists, or lower back.


  • Low Plank (Chaturanga Dandasana or Four Limbed Staff Pose)
  • Elbow/Forearm Plank (Phalakasana – II)
  • One-Legged Plank
  • One Arm Plank

Preparatory Pose

  • Downward Facing Dog (Adho Mukha Svanasana)
  • Low Plank (Chaturanga Dandasana or Four Limbed Staff Pose)

Beginner’s Tips

  • If you are new to Plank Pose, starting with your Knees down can be a good way to start.
  • If you are new to Yoga then you can start by building wrist muscles strength.
  • You can also practice this pose with your feet together.
  • Make sure that you keep your spine straight and engaged throughout the pose.

How to Do Plank Pose

Step 1 – Place your palms underneath your shoulders, shoulder-width apart.

Step 2 – Place your feet together and press the tops of your feet firmly into the ground.

Step 3 – Keep your spine long, and tuck your chin slightly so you are looking down at the floor. Make sure that you’re not hyperextending your neck by forcing it to look too far forward.

Step 4 – Engage your glutes, core, quadriceps, and arms to hold your body in a straight line.

Step 5 – Hold this pose for 30 seconds to a minute, breathing evenly throughout.

Plank Pose from Mountain Pose

Step 1 – Get into Adho Mukha Svanasana.

Step 2 –  Shift your weight forward.

Step 3 – Bring the palms, knees, and toes in line with each other.

Step 4 – Lift your elbows and forearms off of the floor.

Mental Benefits of Plank Pose

  • Prepares the body for more advanced poses
  • Enhances endurance
  • Builds strength

Bottom Line

The plank is an excellent yoga posture for beginners because it helps to build strength in the arms, shoulders, core, and legs. It’s also beneficial for weight loss as it burns calories quickly. In addition, it increases your stamina and enhances your metabolism. When practiced regularly, the plank can help improve overall stability and balance.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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