Phalakasana, Kumbhakasana or Dandasana are the names of the Plank Pose, which has develop into highly regarded amongst health freaks lately. It’s a yoga pose that targets the core muscular tissues and strengthens the shoulders, arms and again. It’s carried out to strengthen the physique and tone the muscular tissues.
It is usually one of many asanas that stability 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 referred to as Plank Pose in English.
Holding Plank Pose for an extended time frame can improve your stamina and muscle tone, construct the energy wanted for more difficult poses, generate warmth, and activate the navel chakra.
Kumbhakasana is one other title for this pose the place Kumbhaka means breath retention. It’s named so as a result of earlier than happening for a push, it is best to maintain your breath for a couple of counts.
Plank pose is a versatile stance that’s usually used within the gymnasium, pilates, and different varieties 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 Sequence
Find out how to Do Plank Pose(Phalakasana)
- Begin with a desk posture.
- The legs needs to be positioned below the hips and the fingers below the shoulders. Press down along with your fingers and forearms, spreading your fingers.
- Take a deep breath whereas lifting your knees off the ground and holding your again straight. Place your toes firmly on the mat along 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, carry 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.
- Hold your stomach muscular tissues tense as you push your heels again and prolong your sternum ahead.
- Initially, attempt to maintain this posture for 30 seconds. Step by step, you may improve the period of the train from 45 minutes to 1 hour.
Newbie’s Suggestions
- There’s a tendency for the hips to sag down or carry. Attempt to keep a straight line between the shoulder and heels. You may initially observe this pose in entrance of the mirror or take the assistance of somebody to appropriate 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. Stability the physique weight evenly on the hand otherwise you would possibly find yourself hurting your wrist.
- Keep away from hanging your head all the way down to hold the alignment. Solely your gaze needs to be pointed down not your head.
- Make it possible for your higher again isn’t hunched. Hold the shoulders away from the ears and pull down your shoulder blades.
- If you happen to can not keep the pose in your toes, take the assistance of the wall and place the soles flat in opposition to the wall. This may assist you to in a greater alignment and take away the stress off the legs.
- Despite the fact that 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 improve the time progressively.
Precautions & Contraindication
- In case you are affected by any harm 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 needs to be prevented by those that endure from vertigo, hypertension, or migraines.
- Sufferers with Carpal Tunnel Syndrome and osteoporosis mustn’t carry out Plank Pose.
- It also needs to be prevented by pregnant ladies, senior residents, and folks with usually weak our bodies.
Plank Pose Variations
Forearm Plank Pose – For folks with weak wrists or wrists issues, they will observe this pose by putting their forearms on the bottom. When you find yourself within the tabletop place, place the forearms on the bottom as an alternative of your fingers. The elbows will likely be instantly below the shoulders. This manner, it is going to be simpler to unfold the load of the higher physique.
Plank Pose Knee to Elbow – It’s best to solely carry out this pose when you’ve got gained ample energy in your legs and arms with stability. On this model, bend your proper knee and convey the knee in direction of the fitting elbow as a lot as doable. Then do the identical with the left leg as properly. This manner, you’re engaged on the flexion of the knee joint and stretching the muscular tissues of the calves and thighs.
Low Plank Pose (Chaturanga Dandasana): Start in Excessive Plank Pose and slowly decrease your physique down, holding your elbows near your ribs. Your arms ought to type a 90-degree angle at your elbows, and your physique needs to be parallel to the bottom. Low Plank Pose challenges your arm and shoulder energy whereas additionally participating the core and constructing higher physique stability.
Observe-up Poses
Chaturanga Dandasana (4-Limbed Workers Pose)
Urdhva Mukha Svanasana (Upward dealing with Canine Pose)
Vasisthasana (Facet Plank Pose)
Advantages of Plank Pose( Phalakasana)
Like another 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 muscular tissues 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 stomach muscular tissues, which leads to a toned and symmetrical look and builds core energy for extra superior and troublesome poses
- Improves posture and spinal alignment
Since you must align the physique in a straight line, each vertebra of the backbone is burdened. 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 muscular tissues additionally improves posture. A wholesome basis for good posture consists of sturdy 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 doable with out elevating the hips. To stability 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 stomach press offers a acutely aware core power that helps our physique type a straight line. So you must be continuously conscious of the delicate nuances of this pose to attain each psychological and bodily stability.
- Lowered Danger of Again Ache
Strengthening the core and again muscular tissues in Plank Pose can contribute to diminished danger of decrease again ache.
Partaking a number of muscle teams concurrently in Plank Pose can increase metabolism and help weight administration efforts.
Conclusion
The Plank Pose requires constant observe 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 an excellent complete physique exercise.
It’s completely regular to start out with only a few seconds within the pose, and it’s necessary to take heed to your physique and never push your self too arduous at first. By progressively rising the period of the Plank Pose over time, you may construct energy and endurance.
With dedication and persistence, you’ll doubtless discover that Phalakasana turns into extra accessible and comfy, and you’ll reap the advantages of improved energy and stability in your observe and every day life.
