Phalakasana, Kumbhakasana or Dandasana are the names of the Plank Pose, which has turn out to be very fashionable amongst health freaks lately. It’s a yoga pose that targets the core muscle tissue and strengthens the shoulders, arms and again. It’s carried out to strengthen the physique and tone the muscle tissue.
Additionally it is one of many asanas that steadiness the arms and is a part of the solar salutation sequence.
The time period phalakasana consists of the 2 Sanskrit phrases phalaka and asana. Phalaka means “plank,” “vast,” or “bench,” and asana means “pose” or “posture.” For the reason that posture on this asana resembles a plank, it’s known as Plank Pose in English.
Holding Plank Pose for an extended time period can enhance your stamina and muscle tone, construct the power wanted for more difficult poses, generate warmth, and activate the navel chakra.
Kumbhakasana is one other identify for this pose the place Kumbhaka means breath retention. It’s named so as a result of earlier than taking place for a push, you must maintain your breath for a number of counts.
Plank pose is a versatile stance that’s usually used within the health club, pilates, and different kinds of bodily exercise.
Observe Information for Plank Pose(Phalakasana)
Preparatory Poses
Bharmanasana (Desk Prime Pose)
Adho Mukha Svanasana (Downward-Going through Canine)
Uttanasana (Standing Ahead Fold)
Warrior Pose Collection
Navasana (Boat Pose)
Utkatasana (Chair Pose)
The right way to Do Plank Pose(Phalakasana)
- Begin with a desk posture.
- The legs ought to be positioned below the hips and the fingers below the shoulders. Press down together with your fingers and forearms, spreading your fingers.
- Take a deep breath whereas lifting your knees off the ground and conserving your again straight. Place your toes firmly on the mat together with your toes curled inward. Solely the toes and palms ought to contact the ground.
- To attain a slight backward tilt of the pelvis and agency your core, raise the highest of your thighs towards the ceiling whereas reducing your tailbone to the ground.
- It ought to really feel like your decrease stomach is a plate supporting your decrease again.
- Preserve your belly muscle tissue tense as you push your heels again and lengthen your sternum ahead.
- Initially, attempt to maintain this posture for 30 seconds. Regularly, you’ll be able to enhance the period of the train from 45 minutes to 1 hour.
Newbie’s Ideas
- There’s a tendency for the hips to sag down or raise. Attempt to preserve a straight line between the shoulder and heels. You may initially follow this pose in entrance of the mirror or take the assistance of somebody to right your alignment.
- Even when the arms are straight, the elbows shouldn’t be locked because the palms can get strained. Take note of how a lot of your weight is on the palms of your fingers.
- Don’t put all of the stress not solely on the wrist or fingers. Steadiness the physique weight evenly on the hand otherwise you would possibly find yourself hurting your wrist.
- Keep away from hanging your head right down to maintain the alignment. Solely your gaze ought to be pointed down not your head.
- Be sure that your higher again isn’t hunched. Preserve the shoulders away from the ears and pull down your shoulder blades.
- For those who can’t preserve the pose in your toes, take the assistance of the wall and place the soles flat towards the wall. This can make it easier to in a greater alignment and take away the stress off the legs.
- Though it’s a beginner-level pose, you would possibly face difficulties in sustaining the pose for an extended interval, begin by holding it for 10-15 seconds and enhance the time steadily.
Precautions & Contraindication
- If you’re affected by any damage or have had current surgical procedure in your arms, legs, hips, again, or shoulders, don’t carry out this pose in any respect.
- This pose ought to be averted by those that undergo from vertigo, hypertension, or migraines.
- Sufferers with Carpal Tunnel Syndrome and osteoporosis shouldn’t carry out Plank Pose.
- It also needs to be averted by pregnant girls, senior residents, and folks with typically weak our bodies.
Plank Pose Variations
Forearm Plank Pose – For folks with weak wrists or wrists issues, they will follow this pose by putting their forearms on the bottom. If you find yourself within the tabletop place, place the forearms on the bottom as a substitute of your fingers. The elbows shall be straight below the shoulders. This manner, it is going to be simpler to unfold the burden of the higher physique.
Plank Pose Knee to Elbow – You must solely carry out this pose in case you have gained ample power in your legs and arms with stability. On this model, bend your proper knee and produce the knee in direction of the suitable elbow as a lot as potential. Then do the identical with the left leg as nicely. This manner, you’re engaged on the flexion of the knee joint and stretching the muscle tissue of the calves and thighs.
Low Plank Pose (Chaturanga Dandasana): Start in Excessive Plank Pose and slowly decrease your physique down, conserving your elbows near your ribs. Your arms ought to type a 90-degree angle at your elbows, and your physique ought to be parallel to the bottom. Low Plank Pose challenges your arm and shoulder power whereas additionally partaking the core and constructing higher physique stability.
Observe-up Poses
Chaturanga Dandasana (4-Limbed Workers Pose)
Urdhva Mukha Svanasana (Upward going through Canine Pose)
Vasisthasana (Aspect Plank Pose)
Advantages of Plank Pose( Phalakasana)
Like some other pose, the Plank Pose will increase flexibility within the physique. Furthermore, it focuses on strengthening the physique greater than stretching it. It strengthens the decrease and higher physique on the similar time. Let’s talk about its advantages intimately.
- Strengthens and tones the physique
Plank pose tones and strengthens the muscle tissue across the shoulders, higher arms, forearms and wrists. It addition, the hamstrings, quadriceps and calves, making them extra versatile. This pose primarily strengthens the core and belly muscle tissue, which ends up in a toned and symmetrical look and builds core power for extra superior and troublesome poses
- Improves posture and spinal alignment
Since it’s important to align the physique in a straight line, each vertebra of the backbone is pressured. This promotes spinal decompression and permits the backbone to imagine its pure form. Correct alignment of the backbone, particularly the decrease again, and strengthening of the hip and leg muscle tissue additionally improves posture. A wholesome basis for good posture consists of robust arms, legs, glutes and hips, and a impartial backbone.
- Will increase focus and focus
To take care of the pose, one should take note of the alignment of the backbone, which is simply potential with out elevating the hips. To steadiness the physique weight, the arms should be supported with out locking the elbows, and the toes should be supported with the toes curled. The small belly press supplies a acutely aware core drive that helps our physique type a straight line. So it’s important to be continually conscious of the delicate nuances of this pose to realize each psychological and bodily stability.
- Lowered Danger of Again Ache
Strengthening the core and again muscle tissue in Plank Pose can contribute to diminished threat of decrease again ache.
Participating a number of muscle teams concurrently in Plank Pose can increase metabolism and help weight administration efforts.
Conclusion
The Plank Pose requires constant follow to expertise its full advantages. It’s a difficult pose that targets a number of muscle teams, together with the core, legs and arms, making it a fantastic complete physique exercise.
It’s completely regular to begin with only a few seconds within the pose, and it’s essential to hearken to your physique and never push your self too exhausting at first. By steadily growing the period of the Plank Pose over time, you’ll be able to construct power and endurance.
With dedication and persistence, you’ll probably discover that Phalakasana turns into extra accessible and cozy, and you’ll reap the advantages of improved power and stability in your follow and each day life.
