Plank Pose - this pose is a basic pose used both in the Yoga world and in sports world.
Steps for Phalakasana pose
1. The best way to get into this pose is to start in downward facing dog. From there, inhale and draw your torso forward so your shoulders are over your wrist joint. Make sure wrists are directly under the shoulders at a 90 degree angle.
2. Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back, then spread them away from the spine.
3. push back through your heels and forward through a neutral neck out through the top of the head. At the same time, press firmly down through your whole hand, and do not let your chest sink.
4. Core engaged ,Legs should be strong, straight and engaged. Your heels should point straight up to the sky, and your feet should be square.
5. Plank Pose is one of the positions in the traditional Sun Salutation sequence. You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute.
Modifications:
- If you find it hard to hold the pose or your arms are weak - keep your knees on the mat/ground to strengthen up your upper body
- If you have wrist problems this pose can be done against the wall - Do downward facing dog with your index fingers and thumbs pressed against a wall. Inhale the torso forward, and press your hands against the wall. Use the pressure of the head on the wall to learn about the release of the shoulder blades down the back as well as engaging in the core.
contraindications
Carpal tunnel syndrome
wrist problems