
Plank Pose / Phalakasana
Plank pose, the bane of many a yoga practice. Requiring fully body strength especially in the core, this can be a challenging pose for even the strongest practitioners. As well as demanding strong physicality in the torso and shoulders, this can also put a lot of pressure on the wrists, making it deeply uncomfortable for some. Here is a step by step guide on how to modify plank to best suit your body, we never need to meet a pose, the pose can meet us.
Box Plank:

Otherwise known as table top, or taking all fours, this is a great variation of plank pose to build strength in the core and work on proper alignment in the shoulders and spine. Perfect for those starting their fitness journey, recovering from injury or pregnant.
Start by coming to all fours. Place wrists directly underneath shoulders, fingers pointing forwards and clawing into the mat to take pressure off the wrists. Option to take fists here to further protect wrists if needed. Then bring the knees directly underneath the hips. Toes can be tucked underneath for extra balance or flat to mat.
Next, bring the bellybutton up towards the spine. Firming the belly upwards along the spine creates support for the spine preventing injury and fully engaging the core. Allowing for effective practice.
Next dome into the shoulders. Do this by pressing down into the hands and bringing the upper back up between the shoulder blades. We're not rounding the whole back here, simply bringing the upper body in line with the shoulder blades to ensure a lift in the chest and reducing weight in the wrists.
Stay here and work on straightening the spine, including the neck.
Option to build further strength by tucking the toes and pressing into the feet to lift the knees a couple of inches off the mat. Hover here for several rounds of breath. This is known as hovering cat.
Half Plank:

Half plank is another great way to build strength before embarking on full plank. Bewilderingly known as a women's plank or a girly plank, this is simply a plank position but with the knees lowered. Reducing the amount of body weight the body has to hold this makes it far more accessible than full plank pose.
To start bring the wrists directly under the shoulders and shine the inner elbow creases forward, the same direction as the fingertips. Bring the knees to the floor and bend the knees to lift the feet off the floor. Inhale and firm bellybutton to the spine engaging the core.
Bring the spine into one long line from crown to knees. The hips are in line with the whole body, watch out that the lower back doesn't dip forward towards the mat here.
Dome into the upper back just like in box plank. Option to take fists here to relieve the wrists.
Stay here for several rounds of breath.
Forearm Plank:

Forearm plank is a wonderful way to build strength, practice full plank pose, all while taking pressure off the wrists. It is also a great way to build strength in the forearms, biceps and shoulders. Because the position is slightly different, we get the added benefit of slightly different muscles being targeted in this pose.
First bring yourself to rest on your forearms, elbows directly underneath shoulders. Press down through the entire forearm and hands into the mat. Forearms can either be in parallel lines extending towards the short edge of the mat, or bring the hands slightly in creating a triangle shape to ease pressure on the shoulders.
Next, extend the feet back, bringing the body into one long line from crown to heels. Option here to lower the knees and take a 1/2 forearm plank. The same principle from 1/2 plank applies here with one long line from crown to knees.
Inhale, firm the belly in and up towards the spine. Dome through the upper back into the shoulders. Tuck the chin slightly to elongate the neck.
Stay here for several rounds of breath.
Side Plank:

Side plank is an excellent way to target the sides of the core, the oblique muscles, as well as the outside edges of the legs and glutes. This can be taken on the hands or forearms.
Bring the hand underneath the shoulder and extend the bottom leg out so the side of the foot is planted down into the mat.
Option to bring top foot to rest slightly in front knee bent for help balancing or on top of the bottom foot.
Hug the ribs in towards one another and shine the heart out to the side. The waist pulls up and the hips bump up towards the sky.
Hold here for several rounds of breath.
Plank Pose:

Plank pose is a fantastic whole body strengthener. A quick and effective way to warm the whole body, raise the pulse, and build muscle as well as tone.
Bring the wrists under the shoulders and press down into clawed hands to dome through the upper back.
Legs extend out behind and press into the heels to engage the thighs.
Inhale and bring the bellybutton up towards the spine, hug the ribs together and let the neck be long.
Hold here for several rounds of breath.
Short plank routine: To build strength and stamina.
Plank / 1/2 plank / Box plank
Side plank left
Plank / 1/2 plank / Box plank
Side plank Right
Forearm Plank
Forearm Side plank Left
Forearm Side plank Right
Cobra/Sphinx Pose to stretch
Start by holding a plank pose and time how many seconds you can hold comfortably. Take this as your starting point and hold each step for that time period - you'll notice over the next few weeks you'll be able to extend the time held by a few seconds each time you try it.
Timings Example
Week 1: 10 seconds each pose
Week 2: 15 seconds each pose
Week 3: 30 seconds each pose
Week 4: 60 seconds each pose
etc...
If starting from box plank you can try introducing 1/2 plank when you feel ready and again with full plank.
Progression Example
Week 1 - 4: Box plank
Week 4-8: 1/2 plank
Week 8-12: Plank
You can build this into your warm up routine or into your regular workout routine to help grow stamina and strength in your core.
Remember each plank has different modifications within it to ensure a comfortable practice.
By Laura Carey
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