Plank pose in yoga (phalakasana): technique and common mistakes

What to look at

• Feet. Toes tucked, feet about hip-width apart. The heels reach back as if pressing against a wall.
• Knees. Thighs lifted, knees off the floor. If holding is hard, lower the knees: that is a version of the pose.
• Pelvis. Stays in line with the shoulders and heels. Do not sag, and do not lift the hips into a mountain.
• Back. Straight, with no deep arch in the lower back. The tailbone reaches a little towards the heels.
• Shoulders. Over the hands, shoulder blades spread wide across the back. The chest does not sink between them.
• Neck and gaze. The neck continues the spine; look at the floor a little ahead of the hands.
• Breath. Breathe evenly through the nose. If the breath breaks, lower the knees and rest.

What it trains

Plank works the whole trunk at once: shoulders and arms hold the support, the muscles of the belly and back keep the hips from sagging, and the legs reach back. It is one of the simplest ways to feel the line of strength from the shoulders to the heels.

Yoga also values plank because it teaches you to keep your form under load without holding your breath. In vinyasa sequences you move from it into chaturanga, so a steady plank makes the next poses calmer.

Step by step

1. Come onto all fours: hands under shoulders, fingers spread, knees under hips.
2. Tuck the toes and step the legs back one at a time until the body forms a line.
3. Press the palms into the floor and widen the shoulder blades. Keep the elbows soft rather than locked.
4. Draw the belly towards the spine and reach the heels back. The hips stay in line with the shoulders.
5. Look at the floor a little ahead of the hands, with a long neck.
6. Breathe evenly and hold only while you can keep the form and the lower back is not shaking.
7. To come out, lower the knees to the floor on an exhale and rest in child's pose.

Three to five breaths is enough at first; add one breath at a time. If the form slips, it is better to come out early and rest than to hold a sagging back.

How to tell it is going well

• The body forms one line from crown to heels, which you can picture or ask a teacher to check from the side.
• The breath is even and you feel no urge to hold it in order to stay up.
• The lower back neither burns nor sags, and the belly stays lightly drawn in.
• Trembling muscles are normal, but pain in the wrists or back is a reason to lower the knees.

Common mistakes

• Hips sag. Draw the belly in and reach the heels back. If that is not possible, lower the knees.
• Hips pike up. Lower them into one line with shoulders and heels. Ask the teacher to check how your line looks.
• Shoulders drift ahead of the hands or behind them. Bring the shoulders back over the wrists. The support becomes steadier.
• Holding the breath. A short hold with even breathing is better than a long one with a held breath.

Variations

Easier

• Plank on the knees. Knees on the floor, one line from the crown to the knees. Fold the mat under the knees for padding.
• Hands on a high support. Hands on a bench, chair or wall: the higher the support, the less the load.

Harder

• Forearm plank. Elbows under the shoulders, forearms parallel. The trunk works noticeably harder.
• Move into chaturanga. On an exhale, keeping the line of the body, lower forward and down. Try it only with a teacher and after a steady plank.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

• If the wrists tire quickly or hurt, move to the forearms or ask the teacher about another version.
• If you have concerns about your back or shoulders, or you are pregnant, tell the teacher beforehand and choose the knee or supported version.

Where you will meet it

• Vinyasa: plank stands at the start of the chain before chaturanga and upward dog.
• Power Yoga: it is held longer and gets variations such as forearm plank.
• Ashtanga Vinyasa: you pass through it in every round of the sun salutation.
• Hot Yoga: holds tend to be short, with the emphasis on form and breath control.

Paired poses

Before: Child's pose   After: Cobra pose · Downward-facing dog   See also: Warrior II · Upward-facing dog · Boat pose · Crow pose

Terms: Asana · Vinyasa · Bandha   Guides: First class · How often

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.