Phalakasana, Kumbhakasana or Dandasana are the names of the Plank Pose, which has develop into highly regarded amongst health freaks in recent times. 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’s also 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,” “extensive,” 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 period can enhance 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, you must maintain your breath for a couple of counts.
Plank pose is a versatile stance that’s typically used within the fitness center, pilates, and different varieties of bodily exercise.
Apply Information for Plank Pose(Phalakasana)
Preparatory Poses
Adho Mukha Svanasana (Downward-Dealing with Canine)
Uttanasana (Standing Ahead Fold)
Warrior Pose Sequence
Methods to Do Plank Pose(Phalakasana)
- Begin with a desk posture.
- The legs must be positioned below the hips and the palms below 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 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 belly muscular tissues tense as you push your heels again and lengthen your sternum ahead.
- Initially, attempt to maintain this posture for 30 seconds. Steadily, you’ll be able to enhance the length of the train from 45 minutes to 1 hour.
Newbie’s Ideas
- There’s a tendency for the hips to sag down or carry. Attempt to preserve a straight line between the shoulder and heels. You’ll be able to initially apply 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 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.
- Be sure that your higher again isn’t hunched. Hold the shoulders away from the ears and pull down your shoulder blades.
- In case you can not preserve the pose in your toes, take the assistance of the wall and place the soles flat in opposition to the wall. This may enable you in a greater alignment and take away the stress off the legs.
- Though 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 step by step.
Precautions & Contraindication
- In case you are 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 endure from vertigo, hypertension, or migraines.
- Sufferers with Carpal Tunnel Syndrome and osteoporosis shouldn’t carry out Plank Pose.
- It must also be averted by pregnant ladies, senior residents, and other people with usually weak our bodies.
Plank Pose Variations
Forearm Plank Pose – For folks with weak wrists or wrists issues, they will apply this pose by inserting their forearms on the bottom. If you find yourself within the tabletop place, place the forearms on the bottom as a substitute of your palms. The elbows can be instantly 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 if 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 correct 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 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 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 Workers Pose)
Urdhva Mukha Svanasana (Upward dealing with 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 focus on 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 belly 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 it’s a must to 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 keep up the pose, one should take note of the alignment of the backbone, which is just potential 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 belly press gives a acutely aware core power that helps our physique type a straight line. So it’s a must to be always conscious of the refined nuances of this pose to attain each psychological and bodily stability.
- Diminished Danger of Again Ache
Strengthening the core and again muscular tissues in Plank Pose can contribute to diminished danger of decrease again ache.
Participating a number of muscle teams concurrently in Plank Pose can enhance metabolism and assist 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 incredible complete physique exercise.
It’s completely regular to begin with just some seconds within the pose, and it’s vital to take heed to your physique and never push your self too onerous at first. By step by step growing the length of the Plank Pose over time, you’ll be able to construct energy and endurance.
With dedication and endurance, you’ll doubtless discover that Phalakasana turns into extra accessible and cozy, and you’ll reap the advantages of improved energy and stability in your apply and day by day life.