Phalakasana Posture

Phalakasana is a combination of the words ‘phalaka’ (the Sanskrit word for plank), and asana (meaning posture).

Steps To Be Followed:

  • Sit in Vajrasana.
  • Slowly bend forward and drop your forearm down on the mat.
  • Your elbows below the shoulder, arms making 90 degree to the floor.
  • Now slowly stretch out your leg one by one, and keep your entire back parallel to the floor.
  • Hold this posture by tightening your abdomen, look ahead, keep your hips squeezed.
  • Stay here for 7-10 breaths.
  • Make sure the back must be parallel to the floor throughout the practice.
  • While releasing the posture, slowly drop your knees down, push your hips behind and sit on your heels, drop your forehead on the mat. Relax in Shashankasana.


  • Helps in strengthening muscles around the shoulders, upper arms, forearms, and the wrists.
  • Helps in toning the abdominal/ core muscles of the body.
  • Helps in toning and strengthening the hamstrings, quadriceps and glutes.
  • Helps in reducing the fat around the tummy.
  • Helps in improving concentration, and memory.
  • Helps in improving the general stamina of the body.
  • Helps in Osteoporosis, Insomnia, Migraine, sypmtoms due to Menopause, and general weakness.


Carpel Tunnel Syndrome, Anxiety Disorders, Very low or High Blood Prsessure, any injuries to the elbow/ wrist/ legs/ knees/ ankles.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert