Plank Pose

Phalakasana

Support the body on the hands and toes in a long line from head to heels.

Phalaka means plank or board.

Movement guidance

Preparation
From all fours, place the hands under the shoulders and spread the fingers.
Entry and alignment
Step the feet back one at a time and lengthen through the body without lifting or dropping the pelvis.
Hold and breathe
Keep the shoulders above the wrists and move the chest and pelvis together. Keep breathing comfortably without holding your breath.
Exit and next movement
Lower the knees slowly to all fours, then sit back to rest if needed.