phalakasana - plank pose

Phalakasana, plank pose is a beginners yoga pose and is one of the poses that is included in a traditional surya namaskar - sun salutation. It is an isometric pose, meaning that muscles are engaged and working, but there is no movement and the lovely late Michael Mosley suggested it in one of his Just One Thing. It improves posture, strength throughout the body and can have a positive impact on heart health.

How do I get into a plank?

From bharmanasan - table top, extend one leg at a time back along the mat, tucking the toes. Your shoulders will be over your wrists and palms of the hands pushing strongly into the mat. As you gently pull your navel towards your lower back, your tummy will lift. Be conscious of relaxing your shoulders and moving them away from your ears. Whilst be aware of the navel, lower your hips and create a straight line that runs all the way down yours spine from your neck to your heels. Thinking about the strength in your toes, push the heels of your feet away from you.

Gather your strength and keep your breaths long.