Plank Pose, or Phalakasana, is a fundamental yoga posture that builds core strength, arm stability, and total-body awareness. Though it may look simple, holding Plank with proper alignment challenges your endurance, focus, and breath control. It is a transitional pose in many yoga flows, but it’s also a powerful shape on its own.

Often seen in Vinyasa and Power Yoga styles, Plank strengthens the core, shoulders, wrists, and legs. It’s an excellent posture for improving posture, increasing stamina, and preparing the body for more advanced arm balances and inversions.

Benefits of Plank Pose

• Builds Core Strength: Activates deep abdominal muscles
• Improves Posture: Encourages spinal alignment and shoulder stability
• Strengthens the Upper Body: Works arms, wrists, and shoulders
• Tones the Lower Body: Engages legs, glutes, and thighs
• Enhances Body Awareness: Develops full-body engagement and focus

1. 1. Start on all fours with shoulders over wrists and knees under hips.
   2. Step one foot back at a time, bringing your body into a straight line.
   3. Align shoulders over wrists, legs strong, and core engaged.
   4. Press the floor away with your hands and lift the belly up toward the spine.
   5. Keep your neck long and gaze slightly forward.
   6. Hold for 3–10 breaths, depending on strength and focus.
   7. To exit, gently lower the knees to the mat or transition into another pose like Downward Dog or Chaturanga.

Contraindications

1. Wrist Pain or Injury: Modify on forearms or use wrist-friendly props

2. Shoulder Injury: Avoid excessive weight-bearing—try supported versions

3. Carpal Tunnel Syndrome: Practice on fists or forearms

4. Pregnancy (later stages): May be too intense—modify or avoid

5. Lower Back Pain: Engage the core fully or keep knees down

Modifications & Variations of Peaceful Warrior

When to Avoid or Modify Plank Pose

• Wrist or shoulder injuries: Try forearm plank or kneeling plank
• Core weakness or fatigue: Start with short holds or use props
• Pregnancy (second and third trimester): Use inclined versions or substitute
• Recent abdominal surgery: Wait until cleared by a healthcare provider
• Neck or back strain: Focus on alignment and keep gaze neutral

Why Practice Plank Pose?

Plank Pose is a cornerstone of strength-building yoga practice. It builds muscular endurance, body control, and energetic focus. Whether used as a transition or a peak hold, it supports every movement in your yoga journey—from Chaturanga to handstand prep. Regular practice enhances stability, resilience, and alignment—on and off the mat.