Pose library›Strength
Intermediate · Strength

Plank Pose
Phalakasana

A whole-body strength pose that trains stable shoulders and an integrated core.

Instructional illustration of Plank Pose
LevelIntermediate
Pose typeStrength
Primary focusCore, Shoulders

How to practice Plank Pose

  1. From hands and knees, step both feet back.
  2. Stack shoulders above wrists and reach through the heels.
  3. Draw the abdomen in gently while keeping a long line from head to heels.
  4. Hold for a few steady breaths, then lower the knees.

Practice tips

  • Press the floor away to broaden the upper back.
  • Practice with knees down while building strength.
Practice note: Modify for wrist or shoulder discomfort.
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