HOW TO: Plank Pose (Phalakasana)

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Plank pose is one of those poses you either love or hate! I’m on the loving side of this pose and I truly believe it is a full body workout. This pose is known by both Yogi’s and non-yogi’s alike as it is practiced in various forms of exercise. Whether you love or hate it, there are many reasons to add this pose into your workout routine. It’s also important to ensure you have correct form in this pose to get the maximum benefits while eliminating the risk for injury.

Instructions:
Begin on your hands and knees in tabletop position

Step your feet back behind you to create a straight line with your body

Ensure your wrists, elbows, and shoulders stay in one line

Lift your hips to align your pelvis with the rest of your body

Push out through the soles of your feet, and press your heels away from one another

Look down and slightly in front of you

Modifications:
Remain in tabletop pose if you are unable to keep your hips lifted and feel your low back starting to sag.

If this pose hurts your wrists, come down onto your forearms for forearm plank.

Benefits:
Strengthens and tones the abdominals

Strengthens the back muscles, helping to reduce and prevent back pain

Improves balance and posture

Strengthens the arms, chest, and shoulders

Boosts mood

Improves flexibility by expanding the posterior muscles (muscles around the shoulders, shoulder blades, and collarbone)

Stretches the hamstrings, feet, and toes

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