Phalakasana
Plank Pose · ఫలకాసనం
🧍 Interactive 3D model and video lesson
Turn the model, watch it in slow motion, see the common mistake, and play a narrated 3D video lesson you can download.
Intermediate Prone and kneeling asanas · బోర్లా పడుకుని చేసే ఆసనాలు
⏱ Hold / repeat: 15–30 seconds · 👧 suitable for children (with an adult) · 👵 seniors: choose an easier version
How to do it
- From hands and knees step the feet back.
- Hands under the shoulders, body in one line from head to heels.
- Brace the stomach gently.
- Breathe; lower the knees to rest.
🌬️ Breathing: Keep breathing normally.
✅ Benefits
- Strengthens the arms, shoulders and core
❌ Common mistakes
- Hips sagging or piking
- Holding the breath
⚠️ Avoid it, or take care, if
- Wrist or shoulder injury
- High blood pressure: short holds
🪑 Easier versions
- Knees down
- Forearm plank
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Prone and kneeling asanas
Makarasana Advasana Marjaryasana–Bitilasana Ardha Pincha Mayurasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
