Summary of Contents
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.
- Arms and Shoulders
- Lower Back
- Biceps and Triceps
- Core (Abs)
How to do the pose
- 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.
- 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.
- 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.
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- Understanding about yoga
- 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.