ProneBeginner
High Plank
Phalakasana
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About This Pose
High Plank (Phalakasana) is yoga's fundamental strength-building pose, forming a straight line from head to heels with arms extended. This position engages virtually every muscle in the body, building core strength, shoulder stability, and postural endurance. It's essential preparation for arm balances, transitions in flow sequences, and overall functional fitness.
Step-by-Step Instructions
- 1
Begin in tabletop position
- 2
Step your feet back one at a time
- 3
Create one straight line from head to heels
- 4
Spread your fingers wide and press firmly through the hands
- 5
Engage your core by drawing the navel in
- 6
Keep your gaze slightly forward
- 7
Hold for 30-60 seconds while breathing steadily
Alignment Cues
- One line from head to heels
- Shoulders over wrists
- Engage the quadriceps
- Don't let the head drop
Benefits
- Builds core strength
- Develops shoulder stability
- Engages full body
- Foundation for arm balances
- Improves posture
- Builds endurance
Modifications
- Drop knees to the floor
- Use forearms instead of hands
Variations
- Lift one leg for added challenge
Cautions & Contraindications
Cautions
- Avoid sagging or piking the hips
- Don't lock the elbows
Avoid this pose if you have:
- Wrist pain
- Shoulder injury
- Carpal tunnel syndrome
Quick Facts
Primary Focus
coreSecondary Focus
shouldersfull body
Suggested Hold
30 seconds
Tags
plankstrengthcorefoundation
Equipment
yoga mat
