{"id":1783,"date":"2025-07-17T10:29:24","date_gmt":"2025-07-17T10:29:24","guid":{"rendered":"https:\/\/samadhiyogaashram.com\/blog\/?p=1783"},"modified":"2026-03-31T07:56:30","modified_gmt":"2026-03-31T07:56:30","slug":"plank-pose-phalakasana","status":"publish","type":"post","link":"https:\/\/samadhiyogaashram.com\/blog\/plank-pose-phalakasana\/","title":{"rendered":"Why Plank Pose (Phalakasana) Is More Than Just A Core Workout?"},"content":{"rendered":"\n

If you are a yoga enthusiast or serious practitioner, you will love this pose. Known by an entirely different name in Sanskrit, Plank Pose<\/strong> (Phalakasana<\/strong>), this is a popular one. Even before you have probably headed to a yoga school, you must have practiced this pose all by yourself. But if you want to master it, then you must choose the yoga teacher training in India. This is one of the most elaborate trainings conducted in India, the birthplace of yoga. You will be able to learn the procedure, benefits, contraindications, and a lot more. <\/p>\n\n\n\n

Plank Pose In The 200 Hour Yoga Teacher Training <\/strong><\/h2>\n\n\n\n

You have to hold the body parallel to the floor in this pose. Some yogis also call it Kumbhakasana. In traditional times, before you lowered your body into the Plank Pose, you had to hold your breath, and that is why the name Kumbhakasana came in. This is one of the main prone position poses in yoga. This pose is a versatile one, as it is practiced in yoga, Pilates, and many other exercise modalities.\u00a0<\/p>\n\n\n\n

Most of you think that the Yoga Plank Pose works on the core muscles. However, it does a lot more than that. When you join a 200 Hour Yoga Teacher Training in Rishikesh<\/a><\/strong>, you get a fair idea about what it does for the body as a whole. Read on to know about the same.\u00a0<\/p>\n\n\n\n

Benefits Of Practicing Plank Pose<\/strong><\/h2>\n\n\n\n
    \n
  1. You can practice this pose almost anywhere, and you do not practically need anything. That is why it is so convenient. And it takes a few minutes. <\/li>\n\n\n\n
  2. It indirectly fixes the back muscles. This is what most practitioners do not realize. The Yoga Plank pose is extremely versatile for a reason. When your core is strong, your back muscles also are hard.\u00a0<\/li>\n\n\n\n
  3. If you are athletic, then you must practice planks to avoid injuries. If you are into weight lifting, then you might face bad injuries without a strong core. So, it benefits athletes. <\/li>\n\n\n\n
  4. It works your entire body at once \u2014 shoulders, arms, chest, core, and legs all get engaged in a single hold.<\/li>\n\n\n\n
  5. Poor posture is a common problem today, and planks directly fight that by keeping your spine and shoulders properly aligned over time.<\/li>\n\n\n\n
  6. Your metabolism gets a solid push from planks because so many muscle groups fire up together during the hold.<\/li>\n\n\n\n
  7. Balance and coordination naturally improve the more consistently you practice, especially with side plank variations.<\/li>\n\n\n\n
  8. Unlike most exercises, planks are very easy on the joints, making them a great option for older adults or people with minor injuries.<\/li>\n\n\n\n
  9. Holding a plank is as much a mental challenge as a physical one. It quietly builds patience and discipline over time.<\/li>\n\n\n\n
  10. It helps you sleep better at night. Regular physical activity, like planking, reduces cortisol levels in the body, which leads to deeper and more restful sleep over time.<\/li>\n<\/ol>\n\n\n\n

    Planks work on a variety of muscles. Let us find out about them. If you want more details, you should join a yoga teacher training in India. <\/strong><\/p>\n\n\n\n

    \"Woman<\/figure>\n\n\n\n

    Plank Pose \u2013 Muscles It Works On <\/strong><\/h3>\n\n\n\n

    Everyone knows that the Yoga Plank Pose works on the core muscles. But it does not stop at that. It works on four different muscles in the body. Let us find out which ones:<\/p>\n\n\n\n

      \n
    1. Back Muscles:<\/strong> The Plank Pose works on Multifidus, Quadratus lumborum, Latissimus dorsi, and Erector spinae. The first ones are the small muscles that are placed along the length of the spine. The second one in order stabilises the lumbar spine. The third one helps with shoulder joint and arm movements. And lastly, the fourth lot helps in the extension and rotation of the spine.\u00a0<\/li>\n\n\n\n
    2. Hip Flexors:<\/strong> These muscles are responsible for lifting the legs towards the body. In fact, they are deeply involved in activities like running, jogging, climbing, etc. <\/li>\n\n\n\n
    3. Posterior Leg Muscles: <\/strong>These include the hamstrings and glutes. When you do the Phalakasana Pose, all these muscles get a thorough workout.\u00a0<\/li>\n\n\n\n
    4. Abdominal Muscles:<\/strong> The Rectus abdominis, Transversus abdominis, and Internal and external obliques comprise this group. So, this is what is most evident. Whenever someone teaches you planks at the local gym, they will tell you about core strength. However, this is just one part of planks. <\/li>\n<\/ol>\n\n\n\n

      To understand how all the above muscle groups in your body get involved, you must know the right process to do planks. When you join a 200 Hour Yoga Teacher Training in India, <\/strong>the best teachers teach you the entire procedure with safety in mind. <\/p>\n\n\n\n

      How To Do Phalakasana?<\/strong><\/h3>\n\n\n\n
        \n
      1. You have to start on all fours. Slowly move the body forward, placing the forearms flat on the ground. Your elbows should be directly under your shoulders on the ground, too. <\/li>\n\n\n\n
      2. Place the toes of the feet on the floor for support, with heels upwards. The legs must be extended backwards.\u00a0<\/li>\n\n\n\n
      3. Keep the forearm and elbows glued to the ground while lifting the abdomen and legs off the floor. To make a straight line with the floor, squeeze the glutes, hamstrings, and quads. This is the right way. You have to gaze ahead of yourself. <\/li>\n\n\n\n
      4. You can hold the pose for a desired length of time, as per your comfort levels. You can hold it for a whole 1 minute as well. <\/li>\n\n\n\n
      5. Most do three reps. <\/li>\n\n\n\n
      6. Once you complete your reps, it is always a good idea to rest in Child Pose<\/a><\/strong> to release any tension in the spine and allow the body to recover gently.<\/li>\n<\/ol>\n\n\n\n

        You can also do side planks. The only difference is that you lie on one side of your body, with one elbow for support. The Yoga Teacher Training in Rishikesh <\/strong>covers planks.\u00a0<\/p>\n\n\n\n

        \"Woman<\/figure>\n\n\n\n

        Final Thoughts <\/strong><\/h4>\n\n\n\n

        Plank Pose is one of those rare exercises that gives you a lot in return for very little time and effort. It strengthens your entire body, fixes your posture, protects your joints, and even helps you sleep better at night. Whether you are a beginner or a seasoned practitioner, this pose has something to offer everyone.<\/p>\n\n\n\n

        However, knowing the pose is one thing and mastering it is another. If you truly want to get the most out of your practice, you should learn it the right way. You can head to the best yoga school, Samadhi Yoga Ashram, today to start your yoga journey. The school is a registered one that confers students with RYT 200 certification. After completing the yoga teacher training in India successfully, you can also enrol for the advanced courses. The best yoga experience awaits you at Samadhi Yoga Ashram<\/a> today.<\/p>\n","protected":false},"excerpt":{"rendered":"

        If you are a yoga enthusiast or serious practitioner, you will love this pose. Known by an entirely different name in Sanskrit, Plank Pose (Phalakasana), this is a popular one. Even before you have probably headed to a yoga school, you must have practiced this pose all by yourself. But if you want to master […]<\/p>\n","protected":false},"author":1,"featured_media":1787,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[1],"tags":[30,31,45,158,12,40,5,22,23],"class_list":["post-1783","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-asana","tag-fitness","tag-health","tag-online-yoga-teacher-training","tag-plank-pose","tag-yoga","tag-yoga-course","tag-yoga-pose","tag-yoga-posture","tag-yoga-teacher-training"],"_links":{"self":[{"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts\/1783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/comments?post=1783"}],"version-history":[{"count":12,"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts\/1783\/revisions"}],"predecessor-version":[{"id":2598,"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/posts\/1783\/revisions\/2598"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/media\/1787"}],"wp:attachment":[{"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/media?parent=1783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/categories?post=1783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/samadhiyogaashram.com\/blog\/wp-json\/wp\/v2\/tags?post=1783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}