Core · beginner

Plank Pose

Phalakasana

A straight line from heels to head, held. The most honest strength pose in the practice.

Plank Pose Photograph coming soon

A rigged MakeHuman figure animated into Plank Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. One straight line from crown to heels on the hands and the balls of the feet, using the same floor-contact solve as Downward-Facing Dog. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. From hands and knees, step the feet back until the body forms one line.
  2. Wrists under shoulders, heels pressing back.
  3. Draw the front ribs down and the tailbone slightly under.
  4. Press the floor away so the upper back stays broad, not collapsed.

Why it helps

  • Builds deep core and shoulder strength
  • Trains the whole body to work as one unit
  • Prepares the shoulders for weight-bearing poses

Common mistakes

  • Letting the hips sag, which loads the lower back.
  • Piking the hips up to make it easier without noticing.

Before you try it

  • Drop to the knees with wrist or lower-back pain.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Knees down.
  • Forearms down.
  • Hands elevated on a wall or bench.

Where this pose shows up

Styles power sculpt

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