Phalakasana, Kumbhakasana or Dandasana are the names of the Plank Pose, which has change into very fashionable amongst health freaks lately. It’s a yoga pose that targets the core muscle tissues and strengthens the shoulders, arms and again. It’s carried out to strengthen the physique and tone the muscle tissues.
It’s also 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,” “large,” or “bench,” and asana means “pose” or “posture.” Because the posture on this asana resembles a plank, it’s known as Plank Pose in English.
Holding Plank Pose for an extended time frame can enhance your stamina and muscle tone, construct the energy wanted for tougher 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, you need to maintain your breath for just a few counts.
Plank pose is a versatile stance that’s usually used within the gymnasium, pilates, and different kinds of bodily exercise.
Apply 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
The best way to Do Plank Pose(Phalakasana)
- Begin with a desk posture.
- The legs must be positioned beneath the hips and the palms beneath the shoulders. Press down along with your palms and forearms, spreading your fingers.
- Take a deep breath whereas lifting your knees off the ground and protecting your again straight. Place your ft firmly on the mat along with your toes curled inward. Solely the ft and palms ought to contact the ground.
- To attain a slight backward tilt of the pelvis and agency your core, elevate 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.
- Maintain your belly muscle tissues tense as you push your heels again and lengthen your sternum ahead.
- Initially, attempt to maintain this posture for 30 seconds. Progressively, you may enhance 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 elevate. Attempt to preserve a straight line between the shoulder and heels. You may initially apply 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 palms.
- Don’t put all of the stress not solely on the wrist or fingers. Stability the physique weight evenly on the hand otherwise you may find yourself hurting your wrist.
- Keep away from hanging your head right down to preserve the alignment. Solely your gaze must be pointed down not your head.
- Make it possible for your higher again isn’t hunched. Maintain the shoulders away from the ears and pull down your shoulder blades.
- In case you can’t preserve the pose in your ft, take the assistance of the wall and place the soles flat in opposition to the wall. It will assist you in a greater alignment and take away the stress off the legs.
- Despite the fact that it’s a beginner-level pose, you may 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 latest surgical procedure in your arms, legs, hips, again, or shoulders, don’t carry out this pose in any respect.
- This pose must be averted by those that undergo from vertigo, hypertension, or migraines.
- Sufferers with Carpal Tunnel Syndrome and osteoporosis mustn’t carry out Plank Pose.
- It must also be averted by pregnant girls, senior residents, and other people with typically weak our bodies.
Plank Pose Variations
Forearm Plank Pose – For individuals with weak wrists or wrists issues, they’ll apply this pose by inserting their forearms on the bottom. If you end up within the tabletop place, place the forearms on the bottom as a substitute of your palms. The elbows shall be straight beneath the shoulders. This fashion, it will likely be simpler to unfold the load of the higher physique.
Plank Pose Knee to Elbow – You need to solely carry out this pose in case you have gained enough energy in your legs and arms with stability. On this model, bend your proper knee and convey the knee in direction of the best elbow as a lot as potential. Then do the identical with the left leg as properly. This fashion, you’re engaged on the flexion of the knee joint and stretching the muscle tissues of the calves and thighs.
Low Plank Pose (Chaturanga Dandasana): Start in Excessive Plank Pose and slowly decrease your physique down, protecting your elbows near your ribs. Your arms ought to type a 90-degree angle at your elbows, and your physique must be parallel to the bottom. Low Plank Pose challenges your arm and shoulder energy whereas additionally partaking the core and constructing higher physique stability.
Comply with-up Poses
Chaturanga Dandasana (4-Limbed Employees Pose)
Urdhva Mukha Svanasana (Upward going through Canine Pose)
Vasisthasana (Facet 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 identical time. Let’s focus on its advantages intimately.
- Strengthens and tones the physique
Plank pose tones and strengthens the muscle 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 belly muscle tissues, which ends up in a toned and symmetrical look and builds core energy for extra superior and tough poses
- Improves posture and spinal alignment
Since it’s a must to align the physique in a straight line, each vertebra of the backbone is confused. 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 tissues additionally improves posture. A wholesome basis for good posture contains sturdy arms, legs, glutes and hips, and a impartial backbone.
- Will increase focus and focus
To keep up the pose, one should take note of the alignment of the backbone, which is just potential with out elevating the hips. To steadiness the physique weight, the arms have to be supported with out locking the elbows, and the ft have to be supported with the toes curled. The small belly press offers a aware core drive that helps our physique type a straight line. So it’s a must to be consistently conscious of the refined nuances of this pose to attain each psychological and bodily stability.
- Lowered Danger of Again Ache
Strengthening the core and again muscle tissues in Plank Pose can contribute to decreased threat 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 apply 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 awesome complete physique exercise.
It’s completely regular to start out with only a few seconds within the pose, and it’s essential to take heed to your physique and never push your self too laborious at first. By steadily growing the period of the Plank Pose over time, you may construct energy and endurance.
With dedication and persistence, you’ll possible discover that Phalakasana turns into extra accessible and cozy, and you’ll reap the advantages of improved energy and stability in your apply and each day life.
