Plank Pose (Phalakasana)

Targets the core (transverse abdominis, rectus abdominis), shoulder stabilizers (serratus anterior, rotator cuff), chest, and triceps in a full-body isometric hold. Helpful for building the foundational upper body and core strength required for arm balances and vinyasa transitions, and as the launching point for Chaturanga, Side Plank, and Crow. The movement holds a straight-line position on hands and toes with shoulders directly over wrists, legs and torso fully engaged so no sag occurs at the hips, and the navel drawn lightly inward.

Cues

• Stack the shoulders over the wrists and draw the navel in for one strong line.