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Plank Pose | Phalakasana

UNDER CONSTRUCTION

Plank Pose | Phalakasana

About the Pose

phalaka = a board, plank, bench; asana = posture

Developing the proprioception necessary to know whether the spine and hips are neutral is invaluable to aligning inversions safely enough that they can be held for a long time.

This is where we start to teach that Four-Limbed Staff Pose | Chaturanga Dandasana is more than a push-up.

It is practically criminal to allow a student to approach full Four-Limbed Staff Pose | Chaturanga Dandasana before they have a perfectly (yes, perfectly) aligned Plank Pose | Phalakasana. That is primarily because of the extreme risk that a sub-optimally aligned Four-Limbed Staff Pose | Chaturanga Dandasana frequently presents. Teach how to work simultaneous efforts of wrist flexion and extension here, and bring the knees down to the floor if aligning this well is not possible otherwise. There is plenty to do there.

Once this pose is aligned, the real fun begins. Learn here to lengthen the spine via deep, intelligent core work and you have done yourself a huge favor by substantially advancing the overall functionality of your body.

Asana Tech Specs

Overall Tapas Ratings

STHIRASUKHASVADHYAYA

Sthira / Strength: 2 of 5

unyielding, firm, hard, solid, compact, strong, fixed, immovable, motionless, still, calm, not wavering or tottering, steady, durable, constant, steadfast, resolute, persevering


Sukha / Range of Motion: 1 of 5

yielding, ease, good space, a perfectly round axle hole

Svadhyaya / Knowledge: 1 of 5

study of the self


 

Practicing the Pose

Base Position

Base Position

  • Ipsum

1. Pre-Alignment: Stability Before Movement

Pre-Alignment

Mountain Pose | TadasanaAlign and Stabilize These Things

To find your Tapas Point, these things must not change position as you come into the pose.

  • Ipsum

2. Moving to the Tapas Point

The Tapas Point

Hands Up in Mountain Pose / Urdhva Hasta in TadasanaThe Tapas Point for this pose is that point where one has abducted the arms at the shoulder as far as possible, or to touching palms together, without hip flexion, elbow flexion, or lumbar extension.

The Vinyasa

  • Ipsum

3. Working at the Tapas Point

Work Like This

  • Ipsum.

4. Moving from the Tapas Point

Ipsum

Vertebral Column

Lumbar Vertebrae / Lower Back

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Thoracic Vertebrae / Upper Back

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Cervical Vertebrae / Neck

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
Upper Appendicular Skeleton

Scapulothoracic Joint / Shoulder blade

Multiple Planes: Position
Sthira: X, Sukha: X, Svadhyaya: X

Glenohumeral Joint / Shoulder Joint

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Humeroulnar Joint / Elbow

  • Coronal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The humeroulnar joint does not normally move in the transverse plane.

Proximal + Distal Radioulnar Joints / Forearm

  • Coronal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Sagittal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Wrist Area (Multiple Joints)

  • Coronal Plane: Not applicable.
    The wrist area rarely moves, in asana, in the coronal plane.
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The wrist area does not normally move in the transverse plane, except for forearm rotation initiated at the distal radioulnar joint (the elbow).

Fingers (Multiple Joints)

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The fingers do not normally move in the transverse plane.
Lower Appendicular Skeleton

Acetabulofemoral Joint / Hip

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Tibiofemoral Joint / Knee

  • Coronal Plane: Not applicable.
    The tibiofemoral joint does not normally move in the coronal plane
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

The Talocrural Joint / Ankle

  • Coronal Plane: Not applicable.
    The talocrural joint does not move substantially, in asana, in the coronal plane.
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The talocrural joint does not move substantially, in asana, in the coronal plane

Foot (Multiple Joints)

  • Coronal Plane: Not applicable.
    The foot does not move substantially, in asana, in the coronal plane.
  • Sagittal Plane: Not applicable.
    The foot does not move substantially, in asana, in the sagittal plane.
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
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