Plank Pose (Phalakasana): Steps, Benefits & How To Do It

Phalakasana, or Plank Pose, is a foundational strengthening posture where the body holds one straight line from crown to heels, supported on the hands and toes. It builds strength through the core, arms, shoulders and back, and teaches the steady alignment that underpins many other poses. A practical, strength-building practice, women-first, in Kolathur.

How to do it

How to do Plank Pose, step by step

1
Set the hands
From hands and knees, place the wrists directly under the shoulders and spread the fingers wide with the middle fingers pointing forward.
↑ Inhale
2
Step the feet back
Tuck the toes and step both feet back until the body forms one straight line from the crown of the head to the heels.
↓ Exhale
3
Engage the core and legs
Draw the navel towards the spine, firm the thighs, and tuck the tailbone slightly so the hips stay level with the shoulders.
↑ Inhale
4
Hold and breathe
Press the palms firmly down, keep the shoulders broad and the gaze just ahead of the hands, and hold steady without sagging or piking.
• Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Plank Pose is good for

✓Builds strength and endurance through the deep core muscles
✓Strengthens the wrists, arms and shoulders
✓Lengthens the spine and strengthens the lower-back muscles
✓Is associated with developing better posture and whole-body alignment
✓Engages the legs, glutes and hamstrings as full-body stabilisers

What it works

Muscles and chakrasbody and energy

Muscles worked

Rectus abdominis
Transverse abdominis
Obliques
Deltoids (shoulders)
Triceps
Quadriceps
Gluteals

Brighter violet marks the muscles this pose works most.

Chakras activated

Solar PlexusManipura

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Take care or modify with any wrist, arm or shoulder injury, and come onto the forearms if the wrists feel strained
If you have lower-back pain, keep the core firmly engaged and practise under guidance
Avoid holding the breath and stop if the lower back begins to sag

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Plank Pose: common questions

How long should I hold Plank Pose?

Starting with 20 to 30 seconds of steady, even breathing is sensible, building towards a minute as the core strengthens. Quality of alignment matters more than time, so it is better to hold a shorter, well-aligned plank than a longer, sagging one.

Why do my wrists hurt in Plank Pose?

Wrist discomfort often comes from collapsing into the heels of the hands. Spreading the fingers wide and pressing the whole palm down shares the load, and dropping to the forearms is a good option if the wrists still feel strained.

Is Plank Pose good for beginners?

Yes. It is one of the most accessible strengthening poses, and dropping the knees for a half-plank lets beginners build core and arm strength safely before progressing to the full version.

How do I stop my hips from sagging?

Draw the navel gently towards the spine, firm the thighs, and tuck the tailbone slightly so the body forms one straight line. If the hips begin to drop, it is a sign to rest and rebuild before continuing.

What poses does Plank Pose prepare me for?

The core and arm strength built here supports arm balances such as Crow Pose and transitions like Chaturanga. It is also a key part of the Sun Salutation sequence.

Plank PosePhalakasana