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.

Forearm Plank Pose helps boost energy in the body and hence can be included in flow yoga sequences.


Forearm Plank Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:

  • 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.

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.


  • 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.



  • 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.


Model Lydie
Yoga Mat b’EARTH  &  b’EARTH X by Beinks
Photographer Sophie Dupont
Content Tummee & Ekhart Yoga

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