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    Person practising Plank Pose (Phalakasana), balancing on the hands and toes with the arms straight and the body forming a long line from head to heels.
    Teacher: Peter Power
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    Plank Pose (Phalakasana)

    A strong, straight-line pose that builds full-body strength and mental endurance. Plank may look simple, but holding it with good form is no small feat, it’s like a yogi’s version...

    Category: Strengthening / Core

    Difficulty: Beginner

    Sanskrit/Pronunciation: Phalakasana (fah-lah-KAHS-uh-nuh)

    Main Focus: Core, Arms, Shoulders, Wrists, Back

    Props: Yoga Mat, Yoga Blocks, Blanket

    Plank Pose (Phalakasana) is a foundational strengthening pose that builds stability through the core, arms and shoulders while encouraging full-body engagement. Practised with the hands grounded beneath the shoulders and the legs extended behind, the body forms a strong line from head to heels. Props and modifications can provide additional support, helping you develop strength and alignment before progressing to longer holds.

    How to Practise
    1. Start on hands and knees in tabletop position
    2. Step feet back, coming into a straight line from head to heels
    3. Shoulders stack directly over wrists, arms straight and active
    4. Engage thighs, lift knees, and draw belly in towards the spine
    5. Keep hips level, neither sagging nor lifting too high
    6. Gaze slightly forward to keep neck in line with spine
    7. Hold for 30 seconds to 1 minute, breathing steadily
    Benefits
    • Strengthens core, arms, shoulders, and legs
    • Improves posture and body awareness
    • Builds stamina and mental focus
    • Prepares the body for arm balances and inversions
    Modifications
    • Lower knees to the mat for a supported version
    • Practise at a wall: forearms on the wall, stepping back into a standing plank
    • Use yoga blocks under hands if wrists are sensitive

    Props to Support Plank Pose (Phalakasana)

    Props can help make Plank Pose more accessible while supporting strength and alignment. Place yoga bricks beneath the hands to raise the floor and reduce the angle at the wrists, creating additional space through the upper body. A folded blanket can also be placed beneath the knees when practising a modified Plank to provide extra cushioning and comfort.

    sustainable eco friendly natural cork yoga block brick prop
    Cork Brick
    £15.00
    Yogamatters Organic Cotton Yoga Blanket
    Organic Cotton Yoga Blanket
    £35.00
    Yogamatters Signature Studio Yoga Mat

    Standard & Long Options

    Signature Studio Yoga Mat
    £85.00