Plank Pose (Phalakasana or Adho Mukha Dandasana)

Plank Pose is also called Phalakasana and Adho Mukha Dandasana. A plank pose could be a nice pose for strengthening your core. Don't do the pose if you've got shoulder or hip pain. The pose can strengthen the muscles surrounding the spine, which can improve body posture. The yoga pose is often done as a part of the following sequence of Surya Namaskar (Sun Salutation). 

Plank Pose

Beginner’s Tip

The hips usually lift up or sag down when you initially try to do this pose. Attempt to maintain a straight line between the heels and the shoulders. If it's not possible, aim for the extended line that runs from the knee to the shoulders, passing through the neck and crown of the head.


NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.


Tip To Do -

1 - Start with the Downward Facing Dog pose and draw your torso forward until your arms do not touch the ground. shoulders directly over the wrists, torso parallel to the ground.
2 - Push your outer arms inward and firmly press the bases of your index fingers into the ground. Your shoulder blades are gently against your back.
3 - Push your front thigh toward the floor while resisting your tailbone. Lift the base of your skull away from the back of your neck and look straight down at the ground.
4 - Hold this pose for 1 to 2 minutes.


The Advantages of the Plank Pose

1 - It helps to improve your body posture and balance.
2 - Strengthens your core and improves body flexibility.
3 - Aid in the reduction of belly fat and the relief of lower back pain.
4 - It improves your metabolism and flexibility.
5 - Improves mental health and builds core strength.

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