Phalakasana (Plank)
Learned: Asana Lab
See Manual Pages: 95, A-115
Where this can show up in class: Namaskars, Peak Pada, Connecting Vinyasa
This pose can be done in the following orientations: Arm Balance.
Blueprint Pose: Tadasana
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Belly Chest |
Hands Feet Belly (maybe excessive) Pelvis (maybe excessive) Legs (maybe excessive) |
Legs Feet Spine Crown |
Inner thighs Core Hands (corkscrewing) Shoulder blades |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Block between inner thighs Strap around both arms below elbows |
Tadasana Chaturanga Dandasana Vasisthasana Sirsasana Adho Mukha Vrksasana Pincha Prep Mayurasana Purvottanasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Serratus Lats Triceps Core Glutes Quads |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Sagging down at hips | Vyana vayu to distribute weight outward |
| Piking up at hips | Round back a little |
| Dumping into shoulders | Corkscrew hands into mat to engage lats and serratus |
| Shifting forward and overextending wrists | Consider hand placement and carrying angle |
| Lack of balance | Feet hip width, hands under shoulders |
| Elbows hyperextended | Engage lats and micro bend elbows |
| Upper body rounding to push floor away too much | Pinch Shoulder blades together |