Phalakasana – Plank Pose, Yoga Plank Pose

Phalakasana – Plank Pose, Yoga Plank Pose


Phalakasana is also known as Adho Mukha Dandasana or Santolasana or Kumbhakasana. But, Plank Pose is commonly referred as Kumbhakasana. Kumbhakasana is derived from the combination of the Sanskrit words Kumbhak(breath retention) and asana (posture or pose). It is called as Plank Pose or Yoga Plank Pose in English.

Preparatory Poses for Plank pose are Chaturanga Dandasana and Adho Mukha Svanasana; and the follow-up Poses are Chaturanga Dandasana, Bakasana and Adho Mukha Svanasana.

Plank pose is an important pose of Sun Salutations (Surya Namaskar). It strengthens the spine and arms, at the same time tones the abdominal muscles.

Steps Involved:

  1. Start with Standing Forward Fold.
  2. Now place your foot backwardly 4-5 feet into a push-up position.
  3. Spread the fingers wide apart with the middle finger pointing forward.
  4. Press into the palms with your arms are straight.
  5. Tuck the tailbone under so the legs.
  6. Make sure that torso and hips are straight to the body line.
  7. With the toes tucked, press the crown of the head forward.
  8. Press the heels back.
  9. Hands should be straight. Do not bend the knees.
  10. Hold in this position for few seconds (40 to 60 seconds).
  11. Exit the pose by bend the knees to the floor and come back to Child pose.


  • Tones the Belly.
  • Good warm-upposes for other arm balances.
  • Helps to reduce the Back Pain.
  • Helps to increase the flexibility in the feet.
  • Strengthens the spine, Arm, Vertebral column, Wrist and the whole body.
  • Increases the flexibility.
  • Increases the stability and core strength.
  • Helps to improve the Mood.
  • Improves the Balance and Posture.
  • Plank pose builds upper and core body strength.
  • Lengthens the spine.
  • Strengthens the lower back muscles.
  • Tones the abdomen organs.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Back Injury
  • Arm Injuries
  • Shoulder problems
  • Wrist problems
  • Carpal tunnel syndrome
  • Osteoporosis

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Make sure that you neither dropping the hips nor lifting them higher than the line of your body. It should be straight.

If you have carpal tunnel syndrome, please do not practise the full version of this pose, rather practice Half Plank Pose.