Forearm Plank – Phalakasana

About the pose

Forearm Plank (Plank Pose II Dolphin Arms) or Phalakasana II requires more stamina and strength to hold the spine in a slight inclined position, while testing the shoulder strength. Read step by step instructions below.

• Begin in Plank pose.
• Lower onto your forearms, one arm at a time. Place your palms down or clasp your hands.
• Make sure that your elbows are directly under your shoulders.
• Firm your shoulder blades into your back and push your heels back.
• Draw in your lower belly and engage your thighs
• Think about moving the front body towards the back body to help lift you up.
• Keep the neck in line with the spine looking to the floor slightly ahead of you.
• Stay in this pose anywhere from 30 seconds to a couple of minutes.
• To come out, rest your knees on the floor.

Beginners tips

• Try the pose with your knees on the mat first.
• The more you press down with your forearms the lighter you will be in your body.
• Squeeze a block between your thighs as a reminder to keep your legs active and engaged.

Benefits

• A super pose for strengthening the whole body.
• Tones the abs, shoulders, arms, chest and legs.
• Focuses the mind.
• Great “wrist-free” alternative to Plank pose.

Watch out for

• Make sure your core is engaged to protect your lower back
• If you have shoulder injuries avoid this pose and replace it with Boat pose.
• If you have neck injuries you can place a block under your forehead for support.

FURTHER READINGS

• The complete yoga teachers’ guide – How to learn, earn & grow
• Free yoga resources – eBooks, music, asanas
• Yoga mat quiz – Which yoga mat is the best for me?
• Understanding about yoga

Variations

• Try a dynamic variation, moving from Plank into Forearm Plank and back up to Plank.
• Alternate the arm you lower down and lift back up with first.
• In this challenging variation find a pace that allows you to stay aware of your body and keep breathing.

Credits