Asana · Practise on your own

Plank

Phalakasana

Phalakasana. The body held in a straight line on the hands and toes.

Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.

Meaning: phalaka = plank, board; asana = seat or posture
Family: Arm balance
Level: Beginner
Gaze: The floor just ahead

Take care

Go gently with wrist or shoulder injury.

How it is done

1
Breathe freely
From hands and knees, step the feet back, wrists under the shoulders.
2
Breathe freely
Hold the body in one straight line from head to heels. Stay for several breaths.

Holding it

Several breaths.

Making it easier

Lower the knees to the floor.

What the tradition says it does

Strengthens the arms, shoulders and core

As our source describes it. This is not a medical claim.

Chaturanga Dandasana
Four-limbed staff pose
Four-limbed staff pose. The low plank that links the poses in a vinyasa.
Linking · IntermediateOn your own

Variations

Vasisthasana
Side plank
Side plank, named for the sage Vasishtha. Balanced on one hand and the edge of one foot.
Arm balance · IntermediateOn your own

Sources and tradition

YOG Union App Content Map, 2 November 2026, p. 4

Also known as Phalakasana, Plank pose.

Awaiting subject review · revision 1 · updated 5 November 2026