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
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