High Plank Pose / Phalakasana

High Plank Pose is a foundational yoga posture that strengthens the core, arms, shoulders, and wrists while improving overall body awareness and stability.

• Start in a tabletop position with wrists directly under shoulders and knees under hips.

• Step one foot back at a time, coming into a straight line from head to heels, with the body parallel to the floor.

• Engage the core muscles to support the spine and prevent the hips from sagging or lifting too high.

• Press firmly into the hands and lift through the shoulders to prevent collapsing into the shoulders.

• Spread the fingers wide and distribute the weight evenly through the palms and fingertips.

• Keep the neck in line with the spine and gaze slightly forward, avoiding rounding or lifting the chin.

• Hold High Plank Pose for several breaths, working up to longer holds as strength increases.

Benefits:

• Tones the abdomen, chest and lower back

• Strengthens arms and wrists

• Prepares the body for more advanced poses such as arm balances

• Improves posture

• Builds focus, encourages resilience

Access detailed teaching cues, benefits, contraindications, and variations of High Plank Pose through our Yoga Asanas Card Deck. Perfect for beginners, intermediates, and yoga teacher trainees. Get yours today for a deeper understanding of yoga and enhance your practice!