Karuna Yoga Vidya Peetham Bangalore

Phalakasana(plank pose)

  • This is the plank pose.
  • Start in the cat position, with your hands and knees on the floor and your knees hip distance apart.
  • Then straighten out your legs so that you are rising up off the ground with your toes.
  • At the same time, support your upper body on your palms.
  • Your body should be in a straight line like a plank from head to toe.
  • Breathe normally through this and stay in this pose for thirty seconds.
  • Now relax back down into cat pose.


  • Wrist concerns
  • Lower back weakness
  • Pregnancy
  • People suffering from high blood pressure, heart conditions or hernia should not practice


  • Builds stability in the shoulders and core muscle.
  • This asana improves nervous balance and develops a sense of
  • inner equilibrium and harmony. It strengthens the muscles of the thighs, arms, shoulders and spine.

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